🟩 ADVANCED — CHEST + TRICEPS
WORKOUT 1

Block 1 – Mobility + Activation

• Side Lying Thoracic Rotations – 10/10
• Banded / Dowel Shoulder Flossing – 12
• Explosive Incline Scap Push-Ups – 8
1 Set

Block 2 – Primary Chest Strength (Tempo + Pause)

• Barbell Bench Press – 5–6
(3 second lower + 1 second pause on chest)
• Heavy Face Pull – 10
1:30 rest × 4 Sets


Block 3 – Mechanical Chest Drop Set

• DB Squeeze Press – 8
→ Immediately into Flat DB Press – 6
→ Immediately into Push-Ups – AMRAP
1:30 rest × 3 Sets


(No rest between movements)

Block 4 – Push Capacity Contrast

• Decline Push-Ups – 8
• Bench or Parallel Bar Dips – 6–8 (weighted if strong)
45s rest × 3 Sets


Block 5 – Triceps Overload Finish

• DB Skull Crushers – 8
(last rep 10s eccentric)
• Close Grip Cable Press – 12
• Diamond Push-Ups – AMRAP
1:00 rest × 2–3 Sets


🟩 ADVANCED — CHEST + TRICEPS
WORKOUT B

Block 1 – Mobility + Activation

• Banded Shoulder Flossing – 12
• Bear Plank Shoulder Taps – 10/10
• TRX Pec Stretch – 30s
1 Set

Block 2 – Primary Chest Strength (Unilateral Stability)

• DB Chest Press (neutral grip) – 6–8 heavy
• Tall Kneeling Band Pulldown – 12
1:30 rest × 4 Sets

On last set: Drop weight 20% → AMRAP


Block 3 – Unilateral Power + Control

• Split Stance Cable Chest Press – 8/8 heavy
• Bench Supported DB Kickbacks – 10/10
1:00 rest × 3 Sets

Last set = 2 second squeeze each rep


Block 4 – Stability Challenge

• Tempo Push-Ups (3 sec lower + 1 sec pause) – 6–8
• Hollow Body Hold – 40s
45s rest × 3 Sets


Block 5 – Tricep Density Finish

• Single Arm Cable Pressdown – 12/12
• Slow Bench Dips – 8–10
• Overhead Rope Extension – 12

Minimal rest × 2–3 Rounds