🟪 ADVANCED — CHEST + TRICEPS

Week 1 + 3

Block 1 – Mobility + Activation

• TRX Pec Stretch - 30s
• Scap Push-Ups – 12
• Half-Kneeling T-Spine Extension – 8
1 Set

Block 2 – Primary Strength (Chest)

• DB Bench Press (3s eccentric) – 6–8
• SA Band Row (split stance) – 8/8
1:30 rest × 4 Sets (1 warm-up + 3 working)

Block 3 – Unilateral Press + Anti-Extension

• SA DB Floor Press – 8/8
• Dead Bug w/ DB Pullover – 8/8
1:00 rest × 3 Sets

Block 4 – Chest Capacity

• Deficit Push-Ups – 30–40s
• Cable or Band Chest Fly – 12
30s rest × 3 Sets

Block 5 – Triceps Strength

• SA Cable Tricep Pressdown – 10/10
• Close-Grip Push-Ups – Max (clean reps)
1:00 rest × 3 Sets

🟪 ADVANCED — CHEST + TRICEPS

Week 2 + 4

Block 1 – Mobility + Activation

• Prone Angles - 10
• Prone Y-T -W - A Raises – 8/8
• Scap Push-Up Hold – 20s
1 Set

Block 2 – Primary Strength (Alternate Angle)

• Incline DB Bench Press – 6–8
• Chest-Supported DB Row – 10
1:30 rest × 4 Sets (1 warm-up + 3 working)

Block 3 – Press + Core Rotation Control

• Landmine Press (split stance) – 8/8
• Half-Kneeling Cable Chop – 10/10
1:00 rest × 3 Sets

Block 4 – Press Capacity

• Tempo Push-Ups (3–1–1) – 8–10
• Standing Cable Chest Press – 12
30s rest × 3 Sets

Block 5 – Triceps Finisher

• Overhead Cable Tricep Extension – 12
• DB Skull Crushers (neutral grip) – 10
1:00 rest × 3 Sets