Gympal

Chest & Triceps - Monday

Created by Sahil Seth
Sahil Seth
Incline Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Up chest
Set
KG
Reps
1
30
15
2
35
12
3
40
8
Chest Press (Machine)

Chest Press (Machine)

Mid chest
Set
KG
Reps
1
36
12
2
41
10
3
46
8
Incline Chest Press (Machine)

Incline Chest Press (Machine)

Up chest
Set
KG
Reps
1
30
10
2
35
5
Standing Cable Fly

Standing Cable Fly

Lower chest
Set
KG
Reps
1
35
15
2
45
12
3
50
8
Overhead Triceps Extension (Cable)

Overhead Triceps Extension (Cable)

Long head
Set
KG
Reps
1
32.5
14
2
37.5
11
3
32.5
12
Triceps Rope Pushdown

Triceps Rope Pushdown

Lateral + medial
Set
KG
Reps
1
37.5
12
2
42.5
10
3
47.5
6
Single Arm Triceps Pushdown (Cable)

Single Arm Triceps Pushdown (Cable)

Lateral head
Set
KG
Reps
1
7.5
12
2
12.5
6
Reverse grip pushdown

Reverse grip pushdown

medial head
Set
KG
Reps
1
22.5
12
2
27.5
10