PLAN #10

Ultimate Chest + Triceps | Max Pump & Growth | 40–45 min

🏋️ Exercise 1 – Upper Chest Power

Incline Smith Machine Press
👉 4 sets × 6–8 reps
📍 Fixed path, slow negative, full squeeze

🏋️ Exercise 2 – Upper + Middle Chest Mass

Incline Dumbbell Fly to Press
👉 3 sets × 10–12 reps
📍 Start fly → finish press, controlled motion

🏋️ Exercise 3 – Lower Chest Builder

Decline Barbell Press (Pause at Bottom)
👉 3 sets × 8–10 reps
📍 1–2 sec pause at bottom, chest focus

🏋️ Exercise 4 – Chest Finisher

Cable Crossover (Mid Level)
👉 3 sets × 12–15 reps
📍 Squeeze at center for 2 sec, slow stretch

🏋️ Exercise 5 – Triceps Power

Close-Grip Barbell Press (Heavy)
👉 3 sets × 6–8 reps
📍 Keep elbows tight, controlled press

🏋️ Exercise 6 – Triceps Mass

Overhead Rope Extension
👉 3 sets × 10–12 reps
📍 Full stretch, strong contraction

🏋️ Exercise 7 – Triceps Isolation

Single Arm Dumbbell Kickbacks
👉 3 sets × 12–15 reps
📍 Slow, squeeze at top

🏋️ Exercise 8 – Triceps Finisher

Bench Dips (Weighted Optional)
👉 2 sets × max reps
📍 Lean forward slightly, slow down and up

🧠 WHY THIS WORKS

• Upper → Incline press/fly = full shelf

• Middle → Fly to press = mass + contraction

• Lower → Decline press = depth & separation

• Triceps → Multiple angles = full triceps overload

Full push day pump = chest + triceps maxed.

🚀 TRAINING TIP

Rest 60–90 sec. Last 2 reps should be very hard. Control > weight.