Chest & Triceps [Strength + Hypertrophy]

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Chest & Triceps:
Each exercise is performed with a controlled eccentric phase, and fast explosive concentric phase, with a one second isometric hold during each repetition.

LLT
Barbell Bench Press [Conventional]
reps 15
intensity Empty Bar 45 (lbs.)
Tempo controlled
Rest 60 Seconds
Barbell Bench Press
Set Reps Intensity Tempo Rest
1 15 Empty Bar 45 (lbs.) RPE Controlled 60 Seconds (h:m:s)
2 12 50% RPE Controlled 60-120 Seconds (h:m:s)
3 2 50% RPE Explosive 30 Seconds (h:m:s)
4 2 50% RPE Explosive 30 Seconds (h:m:s)
5 5 50% RPE Explosive 60-120 Seconds (h:m:s)
6 5 95% RPE Explosive 120-180 Seconds (h:m:s)
7 5 95% RPE Explosive 120-180 Seconds (h:m:s)
8 5 95% RPE Explosive 120-180 Seconds (h:m:s)
LLT
Assisted Dips
reps 15
intensity 70%
Tempo controlled
Rest 60-120 Seconds
Assisted Dips
Set Reps Intensity Tempo Rest
1 15 70% RPE Controlled 60-120 Seconds (h:m:s)
2 10 85% RPE Controlled 60-120 Seconds (h:m:s)
3 10 95% RPE Controlled 60-120 Seconds (h:m:s)
4 10 95% RPE Controlled 60-120 Seconds (h:m:s)
5 10 95% RPE Controlled 60-120 Seconds (h:m:s)
LLT
Seated Cable Pec Fly
reps 15
intensity 60%
Tempo controlled
Rest 60-120 Seconds
Seated Cable Pec Fly
Set Reps Intensity Tempo Rest
1 15 60% RPE Controlled 60-120 Seconds (h:m:s)
2 10 80% RPE Controlled 60-120 Seconds (h:m:s)
3 8 90% RPE Controlled 60-120 Seconds (h:m:s)
4 8 90% RPE Controlled 60-120 Seconds (h:m:s)
5 8 90% RPE Controlled 60-120 Seconds (h:m:s)
LLT
Triceps Pushdown – Cable
reps 15
intensity 60%
Tempo fast
Rest 60-120 Seconds
Set Reps Intensity Tempo Rest
1 15 60% RPE Fast 60-120 Seconds (h:m:s)
2 12 80% RPE Controlled 60-120 Seconds (h:m:s)
3 8 95% RPE Controlled 60-120 Seconds (h:m:s)
4 8 95% RPE Controlled 60-120 Seconds (h:m:s)
5 8 95% RPE Controlled 60-120 Seconds (h:m:s)
LLT
Cable Overhead Extensions
reps 15
intensity 80%
Tempo controlled
Rest 60-120 Seconds
- Exercise that targets the three heads of the triceps, primarily the medial head in the lengthened position. - Setup: Choose a weight that be performed in the 8-12 rep range. Set the cable at around mid thigh height. Grasp both handles, and turn around facing away from the cable machine. Stand up, with both arms overhead, bent at the elbows. In the starting position, a full stretch should be felt in the triceps. - Movement: While maintaining a stable neutral posture, and elbows perpendicular with the floor, contract the triceps to raise the cables overhead. Slowly control the weight, lowering the rope back into the start position. Feel the stretch in the triceps. Pause. Repeat.
Set Reps Intensity Tempo Rest
1 15 80% RPE Controlled 60-120 Seconds (h:m:s)
2 15 80% RPE Controlled 60-120 Seconds (h:m:s)
3 15 80% RPE Controlled 60-120 Seconds (h:m:s)