POWER
🔴 Chest & Triceps Power
Maximum chest and tricep volume in one session. Uses a wave-loading approach — starting heavy for strength, then shifting to moderate weight for hypertrophy, finishing with isolation pump work.
55–85 min
7 exercises
intermediate Full ChestTriceps
Select Intensity
Exercises
1
Barbell Bench Press
chest · intermediate
Sets 5
Reps 3–5
Rest 180s
Strength block. Work up to a heavy set of 3.
2
Incline Dumbbell Press
chest · beginner
Sets 3
Reps 8–12
Rest 90s
3
Chest Dips
chest · intermediate
Sets 3
Reps 10–15
Rest 90s
Lean forward 30–45° for chest emphasis. Add weight if easy.
4
Pec Deck Machine
chest · beginner
Sets 3
Reps 12–16
Rest 60s
Pause 2 seconds at peak contraction.
5
Close-Grip Bench Press
triceps · intermediate
Sets 3
Reps 6–10
Rest 90s
6
Tricep Cable Pushdown
triceps · beginner
Sets 3
Reps 10–15
Rest 60s
Drop set on the last set for maximum pump.
7
Tricep Kickback
triceps · beginner
Sets 2
Reps 12–15
Rest 45s
Finisher. Squeeze the tricep hard at full extension.