Chest & Tricep Workout • Save this for later📈
1. Landmine Crossbody Upper Chest Press - 4 x 18-20
2. Close-Grip Pause-Rep Bench Press - 4 x 8-10
* • Pushing hands together will shift some focus from triceps to chest
3. Close-Grip Weighted Push-Ups w/ Elevated Feet - 4 x 16-18
* • Pushing hands together will shift some focus from triceps to chest
4. Supinated-Grip Incline Dumbbell Press - 4 x 10-12
* • Not the most effective exercise, but if it’s difficult for you, maybe it’s hitting stabilization muscles you don’t use often
Superset:
5. Underhand Lower Chest Cable Flys - 4 x 14-16
6. Cable Crossover Tricep Extension - 4 x 12-15
7. Supinated-Grip Overhead Cable Tricep Extension - 3 x 24-25
Notes:
2-3min rests between same exercises. Start with a very light warm-up set before the sets above. Work up to heaviest weight by about 2nd set. About (beginner: 2-4 reps/advanced: 1-2 reps) from failure each set. Final set of each to failure.
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Wearing @youngla: New Drop 12/14 @ 12pm pst
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I use @ehplabs OxyShred, Pride, & PSI for preworkout; Isopept & creatine for postworkout • Use code ‘NYLE10’ for 10% off
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💪 ***www.nylenayga.com*** (in my bio)
Visit to explore my 1-on-1 COACHING Services, Personalized Bodybuilding PROGRAMS, or become a personal client @naygagains 👈👈
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📸: @clarkfit
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🎵: Onumi - Spider Tank
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❗️My workouts tend to be more volume than optimal for beginner lifters. I make these routines for the purpose of building aesthetics based on the knowledge I’ve gained over the years in what workout splits and exercises I used to build and shape my own body. Each workout is provided with the intention of being a new routine for you in case you’ve hit a pleateau in progress with your current routine.
In the end, progressive overload is what will drive hypertrophy (muscle gain), and the best way to actively measure progressive overload “accurately” is to measure the total volume of work done on that muscle group(s) and increase that volume by a small increment at each proceeding recurrence of that muscle group throughout your program.
The easiest way to ensure you’re increasing volume is by keeping the exercises of each recurrence of that muscle group a constant (doing the same exercises at each recurrence) in order to eliminate exercise variance as a variable that could affect total volume of work done on that muscle group just by the nature of engaging in different exercises.
*I recommend that you don’t sacrifice progressive overload consistency by changing up the exercises in your workout routine too soon for the sake of “shocking the muscles” if you don’t know for sure that you’re hitting a plateau
