Chest and triceps workout
The chest and triceps work in the same presses, so they share a day: heavy presses first while the triceps are fresh, then isolation for them.
The workout
Chest + Triceps
- Barbell Bench Press4×6–10
- Incline Dumbbell Press3×8–12
- Cable Crossover3×12–15
- Triceps Pushdown3×10–15
- EZ-Bar Skull Crusher3×10–12
This is the "Chest + Triceps" day from the 3-Day Split program — you can take it in the bot with one tap.
Exercises
Why these groups go together
In every press — flat, incline, dips — the triceps straighten the elbow while the chest brings the arms together. Train them on different days and the triceps get tired twice: on chest day and on their own day. On the same day they get the rest of the week off — or until the next upper workout.
Order matters: start with the bench press while your triceps are fresh — otherwise they give out before your chest. Triceps isolation goes last: by then they've already worked in the presses, so two exercises are enough.
Sets per muscle in this workout
I count working sets from the program's schemes with the same rule the diary uses: a set goes in full to the exercise's muscle, and a deadlift set is split half to the back and half to the hamstrings and glutes. Muscles that only assist (triceps in a press) aren't counted. Volume targets are in the sets-per-week guide, and you can check your own plan with the volume calculator.
How to run the workout
- Warm up with two or three light sets of the press — the warm-up calculator gives you the weights.
- Rest 2–3 minutes between bench sets and 60–90 seconds on isolation.
- If your triceps give out before your chest by the second exercise, swap the barbell for dumbbells or cut a set.
- In flyes keep the elbow angle fixed: it's a chest stretch, not a press.
- Log every set: next time I'll tell you where to add a rep or some weight.
Where it goes in the week
In the 3-day split this day comes first, followed by back and biceps and then legs and shoulders. If you train five days, chest and triceps can each get their own day — that's the bro split. Leave at least a day between this one and shoulder day: the front delts work in presses too.
Take a program into your diary and start with day one — in the bot it's under Programs → Ready-made programs → Add it. The days land in your diary, and at every workout I'll suggest the weight from last time.
Prefer Telegram? Open the bot — same diary.