Break It Down: Chest, Triceps and Biceps

Breaking down your hypertrophy or muscle gain workouts into different and more specific body parts is key to getting the results you desire.

The following workout focuses on 8-10 repetitions at a weight that is 65-75% of your 1 rep max or ensure when you get to your last rep that you couldn’t possibly complete one more, if you can, increase the weight accordingly.

Try this workout for your next gym session, mix up the middle components to suit you and to add variety: 


BW = Body weight   DB = Dumbbells   ss/ = Super Set

  1. Warm up with 5-10 minutes of cardio of choice, rowing or SkiErg are great choices to warm up the upper body.

  2. BW push ups  10 reps x 4 sets

  3. DB Chest press on floor or bench. 8-10 reps x 3 working sets (one warm-up set)

  4. DB pullovers, squeeze your chest at the top of the movement for maximum benefit. 12 reps x 3 sets

  5. Chest flys. 10 reps x 4 sets

  6. DB tricep kickbacks. 8 reps x 4 sets

  7. Dips. These can be done BW on a bench or on a dip assist machine. Remember to activate the triceps in this movement and avoid using the hips to propel you upwards. 10 reps x 4 sets

  8. Tricep push downs on cables. Use a rope attachment and grip firmly on the ends, keeping the back straight, hips tucked, use the triceps to push down the rope towards the floor with control. Slowly release back up for a count of 3.

  9. Hammer curl ss/ regular bicep curls. Use a weight that you can lift to the top of the movement without swinging it. Complete control should be held the entire movement with your elbows sticking close to the sides of your body. 3 sets of the ss/ x 8 reps (each arm).

  10. Ezy bar curls or preacher curls on machine. Again, as said above, ensure to have complete control from start to finish and avoid swinging the bar. Lessen the weight if need be. 3 sets x 8 reps.

  11. Chin ups to finish. 3 sets x complete until fatigued or until you reach 20 reps max. 

Contact a personal trainer if your area or at your local gym for help and guidance if you have never done these exercises before. Remember to start light and build your way up, never start too heavy otherwise you will cause yourself injuries.