Best Chest and Tricep workout For Mass

The Chest and Tricep Workout

The idea behind this chest and tricep workout is to blitz the muscles with compound exercises, then shred them with isolation exercises so that they are rebuilt even stronger, and all this in only 45 minutes!

Exercise 1: Wide Grip Barbell Bench Press

2 minute breaks between sets

1. Set 1: 6 Repetitions - 70% of 1 Repetition Maximum
2. Set 2: 6 Repetitions - 80% of 1 Repetition Maximum
3. Set 3: 6 Repetitions - 80% of 1 Repetition Maximum
4. set 4: 6 Repetitions - 70% of 1 Repetition Maximum

Exercise 2: Incline Dumbell Bench Press

2 minute breaks between sets

1. Set 1: 10 Repetitions - 60% of 1 Repetition Maximum
2. Set 2: 6 Repetitions - 80% of 1 Repetition Maximum
3. Set 3: 6 Repetitions - 80% of 1 Repetition Maximum
4. Set 4: 6 Repetitions - 80% of 1 Repetition Maximum

Exercise 3: Cable Crossovers

1 minute and 30 second breaks between sets.

1. Set 1: 8 Repetitions - 70% of 1 Repetition Maximum
2. Set 2: 6 Repetitions - 80% of 1 Repetition Maximum
3. Set 3: 6 Repetitions - 80% of 1 Repetition Maximum
4. Set 4: 6 Repetitions - 70% of 1 Repetition Maximum

Exercise 4: Tricep Dips

2 minute breaks between sets

1. Set 1: 8 Repetitions
2. Set 2: 8 Repetitions
3. Set 3: 8 Repetitions
4. Set 4: 6 Repetitions

Exercise 5: Cable Tricep Extension

2 minute breaks between sets

1. Set 1: 8 Repetitions - 70% of 1 Repetition Maximum
2. Set 2: 6 Repetitions - 80% of 1 Repetition Maximum
3. Set 3: 6 Repetitions - 80% of 1 Repetition Maximum
4. Set 4: 6 Repetitions - 80% of 1 Repetition Maximum

And that's it, a tough, yet effective chest and tricep workout in under 45 minutes. Follow this up with a reasonable dose of protein and you'll find getting the results you want is easier than you think.