The Incredible Bulk Program

Day 53:   Chest & Triceps

Day 53:  Chest & Triceps                  

Bench Press - 4 Sets -- 10-8-6-4 reps -- 30-60 seconds rest
Close Grip Bench Press - 4 Sets -- 10-8-6-4 reps -- 30-60 seconds rest
Standing Cable Flys - 4 Sets -- 10-8-6-4 reps -- 30-60 seconds rest
Elevated Leg Push Ups - 4 Sets -- 20-20-20-20 reps, or to exhaustion -- 30-60 seconds rest

Tricep Dips - 4 Sets -- 10-8-6-4 reps -- 30-60 seconds rest
Rocking Rope Tricep Pull Downs -4 Sets -- 10-8-6-4 reps -- 30-60 seconds rest
Tricep Kick Backs - 4 Sets -- 10-8-6-4 reps -- 30-60 seconds rest  

HIIT - Choose a HIIT workout from the HIIT training guide - 10 to 20 minutes

    • The First set of each of these exercises is to get you warmed up and feeling the motions and should be fairly light weight. After the first set you should be able to determine the right starting weight to hit the recommended reps. If you can get more reps out then you are not using enough weight, also if you cant get to the number of reps in your set, you are using too much weight.

    • If you have purchased the Epic Arms Program simply replace all arm workouts in this workout with the Epic Arms Program workouts for best results