Chest & Tricep Workout by IFBBPRO Jossue Plasenia

by Eric Gordon on November 08, 2022

Giant Sports athlete Jossue Plasenia knows the importance of a solid workout regiment. With years of expertise in competitive bodybuilding and coaching, Jossue has precisely formulated this chest and tricep workout. Unlike most Pintrest board workouts, Jossue has studied the human anatomy and critiqued the effectiveness of gym equipment to maximize your time spent in the gym. Now that that's out of the way, I mean what gym head enjoys reading anyways, let's get our pump on!

 

Chest & Tricep Workout by IFBBPRO Jossue Plasenia

  • Bench Press 4 x 10- You don't want to waste your macros by burning off your energy during this first set. Start at a comfortable weight and steadily increase for the next 3 sets. 
  • Chest Press (machine) 2 x 12, 2 x 10- Now that your warmed up, it's essential to note that once the weight has increased you may not complete 10 or 12 reps otherwise you risk improper form and injury. 
  • Cable Pec Flys 2 x 10. 2 x 6- If your able to complete 10-12 reps with easy, take that as a sign that the weight is too low. Don't be afraid to amp up the weight and get as many reps in as you can. Also, take your posture into consideration. Don't over arch your back and make sure your feet are about 1/2 a foot apart for steady mobility. 
  • Tricep Extension Machine (or free weight)  3 x 10, 1 x 15- Make this last rep burn by lowering the weight and adding reps. 
  • Rope Tricep Extension (cable machine with rope) 1 x 12, 2 x 10, 2 x 8- Again, reinforcing your posture is aligned and your maxing out your reps. 
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