Here is a weekly Chest & Tricep workout plan that you can follow:
Day 1
● Barbell bench press: 4 sets of 8-12 reps
● Incline dumbbell press: 3 sets of 10-12 reps
● Dumbbell flyes: 3 sets of 12-15 reps
Day 2
● Chest dips: 3 sets of 8-12 reps
● Cable crossovers: 3 sets of 12-15 reps
● Push-ups: 3 sets to failure
Day 3
● Incline barbell bench press: 4 sets of 8-12 reps
● Dumbbell bench press: 3 sets of 10-12 reps
● Cable flyes: 3 sets of 12-15 reps
You can adjust the number of sets and reps to fit your fitness level and goals. Be sure to warm up before each workout and cool down afterwards.
Here are some tips for getting the most out of your chest workouts:
● Focus on proper form. This will help you avoid injury and get the most out of your exercises.
● Use a weight that is challenging but not too heavy. You should be able to complete all of the reps with good form.
● Increase the weight or number of reps as you get stronger.
● Take a break between sets. This will help you recover and get the most out of your workout.
● Eat a healthy diet and get enough sleep. This will help your body recover and build muscle.
With hard work and dedication, you can build a strong and muscular chest.
