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Instant training improvement tips: Modern Solutions - Chest and Triceps Smash


To many, ‘the cards’ are already dealt but in truth success lay in the hands who respect that opportunity is what you create. Success is not handed on a gilded platter and a common denominator of the podium is reaching out to seize opportunity each day with a relentless pursuit of excellence. Yet for all the talk of goal attainment and reaching the top of the podium, not enough is said of ‘risk’.


Until you are willing to ‘risk it all’ you will not able to ‘win it all’. The road to success is a perilous uphill journey and unless you are willing to risk the razors edge line of success and failure each day you’ll never find the top of the podium. A simple fact for within opportunity and reaching your goals there must be fearlessness in the face of adversity and the willingness to ‘go for broke’.





Modern Solution Training


Chest and Triceps


Weighted Dips* 6 sets x 6 reps at 80-85% (rest 35 seconds)


*Preferably these should be performed on an angled V-Dip station with a reverse grip, tucking chin to your chest and angle feet such that they are directly under your eyes.


Incline Flies (45°) 4 sets x 6 reps at 80 to 85% (rest 35 seconds)
Dumbbell Pullover 4 sets x 12 reps at 70% (rest 35 seconds)


Barbell Triceps Extension (straight bar, flat bench) 4 sets x 12, 8 repetitions
Standing Dumbbell French Presses (single dumbbell at a time) 4 x 8 repetitions
Dumbbell Triceps Extension (decline bench 45° angle) 4 sets x 12 repetitions



Not a single ‘card’ is dealt in your life that cannot be changed and I my friends have overcome some difficult ‘hands’. If you ‘want’, you can and it is merely up to you to work relentless towards your goals, ignore the fear of failure and be willing to leave the comfort zone for the unknown. Tomorrow is today and your future is now.


USPlabs Monday Motivation December 22


Prepared by John Davies


The information provided in ‘Instant Training Improvement Tips’, as well as this web-site blog is intended for informational and educational purposes only and should it be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk