The Chest and Triceps Beginner Workout to Build Muscle Fast

The third day (Thursday) of THE FOUNDATION program will be chest and triceps. For the chest exercises, we’re not doing a barbell bench press, we’re not even doing a dumbbell bench press. Instead, we’ll be doing dumbbell variations—the purpose of this is to improve any muscular imbalances while also forcing the muscles to adapt to multiple, small variations of the movement pattern—similar to the shoulder workout in this program.

Want more details on THE FOUNDATION program? Visit the main page with all the details—

Looking for another hardcore program? Download the updated The 21-Day Shred PDF—three additional program extensions coming soon.

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Want more workout program from Mike? Download the expansion package of The 21-Day Shred—The Shred Series. The package now includes The original 21-Day Shred program, plus The 21-Day Bulk, The 21-Day Transition, and The 21-Day At-Home Shred.



1. DB Chest Press Variations
5 sets x 10 (3-5 variations)

2. DB Flye
3 sets x 10

3. Push Ups
100-200 reps as quickly as possible


1. Close-grip Presses
3 sets x 10

2. BB Skullcrushers
3 sets x 10

3. Bar-Cable Pushdown
3 sets x 10 reps