Ultimate Pump! Chest and Triceps Destruction Workout

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Note: Introduction by Ryan Rodal and Workout by Brently Rousset.

They said it couldn’t be done. The pure thought of doing so went against what every bro stood for.

Some said we were going against the grain. Some said it was pure anarchism. Others said we were dreamers; that it simply couldn’t be done.

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Well guess what? We did it anyway.

We wanted to break a convention that had been a bodybuilding standard since the dawn of time. That’s right, we did a chest workout on a Sunday.

On a Sunday?!

Contrary to popular belief benches do, in fact, exist on days besides Monday. Monday was officially named international chest day by the sanctioning body of Instagram way back in a simpler day, a simpler time (2012).

Just when you thought you’d seen it all, we performed the unthinkable. We hammered out a chest workout on a Sunday. This may seem sacrilegious to some, but to others it is just another day.

Related: Run the Rack & Back: Chest and Triceps Destroyer

This was a chest day unlike any other. This was the dawning of the ultimate chest workout.

Going against the grain, and against the values of our predecessors, we decided to perform another controversial move. We start chested day with a movement… that was not the bench press.

The faithful BROmetheus approached us, scoffing at the idea. They stated it was pure gym treason and demanded an immediate explanation. Using the little known gains secret of pre-exhaustion, we created the ultimate chest destruction workout.

Muscle pump madness! Article authors Brently Rousset and Ryan Rodal get after it.

The pre-exhaustion method entails starting a workout with an isolation movement rather than a compound movement. This will target the intended muscle group only, leaving it “pre-fatigued.” The isolation movement will be repeated using high reps and limited rest periods for approximately 4-5 sets.
By the time your isolation sets are completed, muscle fatigue will have set in. Next, you will move on to your main compound movement of the day.

For this specific workout we began with chest cable flies before moving to the incline bench press. Since the muscles are fatigued at this point, you will likely lift less weight than if you had begun the workout with the compound movement.

This is the main point.

The muscles are now more fatigued, meaning that less weight will be required on the compound movements. However, we will arrive at the same end result. This mass building movement will no doubt increase muscle hypertrophy and is a solid way to mix up the monotony of your normal bodybuilding style routine.

After annihilating our chest to complete smithereens we decided to hit those triceps. Our triceps were already sore from the main chest movements of the day but it was time for some isolation work. Using high reps and superset techniques we effectively made sure our triceps were out of commission by workout’s end.

The Ultimate Chest and Triceps Workout

Using this pre-exhaust method on chest day is the perfect way to switch up your training if you’ve reached a plateau in your chest gains, or if you are looking to tighten up your chest before an upcoming show. By starting the routine with a flye movement and squeezing the chest, you are pushing the blood throughout your chest to get a strong pump before moving onto any compound movements.

After completing the chest portion of this workout, your triceps will be active and warmed up from the almost 400 reps of chest movements you just completed. You’ll move onto a quick, high-rep triceps routine that will push your rep total for this chest/triceps routine to 600.

I know it’s going to be tough to not walk straight to the flat bench on your chest day. But it’s good to try new routines, new rep ranges, and new exercises to keep your body guessing and find out what exercises and rep ranges work best for you and your goals. If you are looking for a routine that’s going to give you a serious, complete chest and triceps pump you need to give this routine a try.

The Ultimate Pump!
Chest and Triceps Workout
Exercise Sets Reps
Chest Cable Flyes – 30 second rest between sets  5  15
Incline Bench Press – 60 second rest between sets  5  10-12
Incline Dumbbell Flyes – 30 second rest between sets  4  15
Hammer Strength Machine Chest Press – 30 second rest between sets  5  12-15
Low Cable Flyes – 30 second rest between sets  5  15
Incline Bench Skull Crushers – 30 second rest between sets  5  12-15
Machine Dips – 30 second rest between sets  5  15
Straight-Bar Triceps Pushdown superset with Overhead Rope Extensions  4  12/10

Incline Dumbbell Flyes. Last set, triple drop to failure. Drop the weight by 10 pounds each set (ex: 50 lbs dumbbell, drop to 40 lbs, drop to 30 lbs).

Triceps Superset. 4 sets pushdowns supersetted with 4 sets overhead rope extensions. 12 pushdowns, followed by 10 rope extensions.

Every Day Can Be Chest Day

The ultimate chest destruction. A high rep chest pump workout that will ensure you feel the pump before you even begin that first bench press rep. From the moment you begin to the very last rep you’ll be getting that #stupidpump.

The Ultimate Chest Destruction workout has a one-way ticket to Gainsville so be sure to hop aboard because this baby is fast and it sure ain’t stopping.

Be sure to follow us on Instagram @ryanrodal and @thebrentness and subscribe to our YouTube channel TigerFitnessSquad. If you enjoy the workout be sure to use the tag #chestpumpday because we believe that everyday can be a #chestpumpday.

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Name: Ryan Rodal

Bio: My short term fitness goals include reaching a 300lb bench, 405 lb squat and a 500 lb deadlift. Longterm I want to become more involved in the fitness industry and help others achieve their goals. The bodybuilding lifestyle is not about how much you can lift or even how you look, its simply about being the best version of yourself.