Redefining Bodybuilding | Chest and Triceps

September 14, 2015


Within the last century, we’ve seen innumerable advances in technology and communication. In consequence to this, we have created and theorized works bigger, stronger and more efficient. Studies in enhancing the human physique have aided these developments. However much remains more theory than fact. One of these theories is fixed repetitions for muscular growth. You may have heard that specific rep ranges result in various outcomes. The fact is reps are one of the most overrated measurements for building muscle.
As we reach adulthood muscle fibers complete a natural process of cellular change.The ability for continued growth lays dormant until the muscle becomes damaged in some manner. When a workout is completed trauma is experienced to the muscle. To rectify this, these once inactive cells begin to fuse together and to the muscle fiber themselves creating new contractile threads within the muscle fiber. These threads will increase in number and become thicker, therefore proliferating muscle size, after subsequent workouts as the body adapts to the imposed demand. This processed is not augmented by a specific rep range.
For today’s workout, we will stop counting reps but simply rely on improving intensity and overall work done. This routine should be completed with a training partner.

Ultimate Chest and Tri Workout


Use a stopwatch or watch the clock. Perform as many reps as you can for one minute.


Dumbbell Flyes
These will be utilized as a loaded stretch. Intermittent stretching has shown in some research to help produce muscle size via skeletal muscle hypertrophy and hyperplasia (increased number of muscle fibers from fiber splitting). Although research regarding hyperplasia is inconclusive in humans, a 30-second stretch between exercises can help maximize metabolic stress and elicit greater gains.


Bench Press
Use 70% of your 1RM and perform as many reps as you can utilizing a 4 second negative. Use a partner to force a few extra reps to failure.


Cable Flyes
Use these as a loaded stretch. Position your hands to produce the greatest chest tension, without causing discomfort to your shoulders. Hold for 20 seconds followed by a few forced reps squeezing at the top for failure.


Incline Press
Utilizing 50% of your 1RM, use a spotter to provide an additional load to the barbell. Perform until you can’t press without assistance.


Push Ups
Use a close-hand stance to superset with pushups to failure. Go to knees if needed.


Kneeling Cable Extensions
Fix elbows on a bench or another platform while on your knees to perform. Perform for 30 seconds. Take a 20-second break and then use same weight to stretch the tricep for 20-30 seconds.




    • Dips 2x 1 minute
    • Dumbbell Fly Stretch 30 seconds


    • Bench Press 4×70%
    • Dumbbell Fly Stretch 30 seconds


    • A1) Incline Press 3×50%
    • A2) Push Ups 3x failure
    • Cable Stretch 2×20 seconds


  • Kneeling Cable Extension 3×30 seconds
  • Triceps Cable Stretch 20-30 seconds




  • Pre-workout: 1-2 scoops of Dragonberry Jack3d mixed with 1 scoop Pink Lemonade ModernBCAA+™
  • Intra-workout: 2 scoops of Pink Lemonade ModernBCAA+ mixed with 20oz of water.
  • Post-workout: 1-2 scoops of Vanilla Ice Cream ModernPROTEIN


Continually look for ways to improve and increase intensity in your sessions. Try this as your chest and tricep routine for 8 weeks and keep us updated with your results. #BeUltimate

TEAM USPlabs IFBB Pro AJ Williams
Prepared by Nik Ohanian


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The views and opinions expressed in this article are those of the authors and do not necessarily reflect the official policy or position of USPlabs or any employee thereof. Examples used within this article are only examples. USPlabs is not responsible for the accuracy of any of the information supplied by the authors of this article. Content contributors are not employees of USPlabs. Authors may have been remunerated by USPlabs.


The information provided in this article, as well as this web-site blog is intended for informational and educational purposes only and should not 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.


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