Chest And Triceps Gym Routine. For optimal results braun recommends training the triceps and chest muscles two to three times a week. The bench press is also a strongman movement.
Start your workout with a flat bench press and aim for 3 sets of 4 to 8 reps. You might feel like these workouts would get old after a while but with a little creativity in your rep schemes you can keep triggering new gains along with some pain of course. This makes sense as the triceps are an ancillary muscle group to the chest.
Dips and cable crossovers superset 3 sets of max reps a super set is alternating between sets of two exercises dumbbell skull crushers 3 sets of 8 12 reps triceps rope pushdown 5 minutes.
Allow your elbows to drift forward a bit at the top of the movement to put a stretch on your triceps. If muscular endurance is your primary concern keep the weights light and aim for high rep 12 plus sets with short 30 to 60 second rest periods. If you new to weight training then i wouldn t recommend it for beginners. Advanced chest and triceps workout routine.