PLAN #9

Chest + Triceps | Strength & Pump | 40–45 min

🏋️ Exercise 1 – Upper Chest

Incline Barbell Press
👉 4 sets × 8–10 reps
📍 30° bench, slow negative

🏋️ Exercise 2 – Middle Chest

Flat Dumbbell Press (Pause Reps)
👉 3 sets × 8–10 reps
📍 Pause 1 sec at bottom

🏋️ Exercise 3 – Lower Chest

Decline Dumbbell Press
👉 3 sets × 10–12 reps
📍 Slow controlled reps

🏋️ Exercise 4 – Chest Isolation

Cable Fly (High to Low)
👉 3 sets × 12–15 reps
📍 Squeeze 2 sec at bottom

🏋️ Exercise 5 – Triceps Power

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

🏋️ Exercise 6 – Triceps Mass

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

🏋️ Exercise 7 – Triceps Isolation

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

🏋️ Exercise 8 – Triceps Finisher

Bench Dips (Weighted Optional)
👉 2 sets × max reps
📍 Lean slightly forward, chest & triceps focus

🧠 WHY THIS WORKS

Chest first → pre-fatigue → Triceps overload = maximum push growth & shape.

🚀 TRAINING TIP

Rest 60–90 sec. Keep form strict, focus on squeeze.