PLAN #8

Chest + Triceps | Mass & Definition | 40–45 min
.

🏋️ Exercise 1 – Chest Power

Flat Barbell Bench Press
👉 4 sets × 6–8 reps
📍 Heavy but controlled

🏋️ Exercise 2 – Upper Chest Shape

Incline Dumbbell Press
👉 3 sets × 8–10 reps
📍 Full stretch, strong squeeze

🏋️ Exercise 3 – Middle Chest Mass

Machine Chest Press
👉 3 sets × 10–12 reps
📍 Constant tension

🏋️ Exercise 4 – Lower Chest Detail

Chest Dips
👉 3 sets × 8–12 reps
📍 Forward lean

🏋️ Exercise 5 – Chest Isolation

Cable Fly (Mid Level)
👉 3 sets × 12–15 reps
📍 Slow squeeze

🏋️ Exercise 6 – Triceps Power

Close-Grip Bench Press
👉 3 sets × 6–8 reps
📍 Elbows tight

🏋️ Exercise 7 – Triceps Mass

Overhead Dumbbell Extension
👉 3 sets × 10–12 reps
📍 Full stretch

🏋️ Exercise 8 – Triceps Finisher

Rope Pushdown
👉 3 sets × 12–15 reps
📍 Hard squeeze at bottom

🧠 WHY THIS WORKS

Chest pre-fatigue + triceps overload = stronger push and faster growth.

🚀 TRAINING TIP

Rest 60–90 sec. Chest first, triceps last.