This is a Chest and Triceps workout to help build and define both areas. These Workouts should both be performed in the same week with 2-3 days between sessions to allow for ample recovery.
The first half of the Workout is a Chest Workout, so focus hard on fatiguing the Chest. After your first four Exercises, you have a transition movement that hits both muscle groups, before shifting entirely to Triceps. As Triceps are worked in a secondary capacity in all pressing movements, your Triceps should already be fatigued to a certain degree.
Use this week to establish which weights to use. Choose a weight with which you can perform all required reps with good technique, but that challenges you during the last few reps of each set. Focus on squeezing and working the muscles in order to allow the weight to move – not just moving the weight in any way possible.
Rest between each set should only be 60 seconds long. Time it with a stop watch to get the most out of each session.
Use the weights you found fit you best last week as a measuring stick for this week, and shoot to push yourself past those numbers without sacrificing technique. Focus on squeezing and working the muscles in order to allow the weight to move – not just moving the weight in any way possible.
All exercises should be completed with proper technique maintaining good posture
throughout. Use technique and posture failure as an indicator as to how challenging
you find the resistance or exercise position. Optimize the resistance and exercise
type according to your own ability.
It is important to incorporate exercises that cover all major muscle groups into
your main workout to ensure a balanced program. Focusing too much on one muscle
group can cause muscular imbalances.
Taking these guidelines into consideration means that you will get far more from
your workouts, advance quicker and help reduce the risk of exercise related injury.
Always seek professional advice from a qualified fitness instructor before attempting
any exercise or workout.