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12-Week Chest & Triceps Workout Plan

The document outlines a 12-week chest workout program split into weekly routines. Week 1 focuses on chest, triceps, back, biceps and legs with 2 minutes of rest between the first two sets of each chest exercise and 40 seconds of rest between remaining sets. Week 2 repeats the split with slightly lower total sets. Fridays are dedicated to chest power and size days with 2 minutes of rest between all sets. The 12-week program repeats weeks 1 and 2 for a total of 12 weeks.

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Amiel Francisco Reyes
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143 views3 pages

12-Week Chest & Triceps Workout Plan

The document outlines a 12-week chest workout program split into weekly routines. Week 1 focuses on chest, triceps, back, biceps and legs with 2 minutes of rest between the first two sets of each chest exercise and 40 seconds of rest between remaining sets. Week 2 repeats the split with slightly lower total sets. Fridays are dedicated to chest power and size days with 2 minutes of rest between all sets. The 12-week program repeats weeks 1 and 2 for a total of 12 weeks.

Uploaded by

Amiel Francisco Reyes
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Week one

Monday - Chest and triceps


Note: 2 minute RBS between first and second set (of each exercise) and 40 seconds RBS
between final sets
Sets: 18
1. Bench Press (medium-width grip) 1 set of 4-6, 2 sets of 8-12
2. Incline Flys 1 set of 4-6, 3 sets of 8-12
3. Flat Bench Flys 1 set of 4-6, 2 sets of 8-12
4. Chest Dips 1 set of 4-6, 3 sets of 8-12
5. Dumbbell Bench Press 1 set of 4-6, 3 sets of 8-12
6. Triceps (3 sets): Routine of your choosing
Tuesday - Back & Biceps
Routine of your choosing
Wednesday - Legs
Routine of your choosing
Thursday
Rest Day
Friday - Chest: Power & Size Day
Note: 2 minutes RBS for all sets (of each exercise)
Sets: 12
1. Incline Dumbbell Press 4 sets of 4-6
2. Bench Press 4 sets of 4-6
3. Chest Dips 4 sets of 4-6 (add weight)
Saturday
Rest Day
Sunday
Rest Day
Week two
Monday - Chest & Triceps
Note: 2 minute RBS between first and second set (of each exercise) and 40 seconds RBS
between final sets
Sets: 15
1. Incline Flys 1 set of 4-6, 3 sets of 8-12
2. Dumbbell Bench Press 1 set of 4-6, 3 sets of 8-12
3. Bench Press (wide grip for outer chest development) 1 set of 4-6, 2 sets of 8-12
4. Chest Sips 1 set of 4-6, 3 sets of 8-12
5. Triceps (3 sets): Routine of your choosing
Tuesday - Back & Biceps
Routine of your choosing
Wednesday - Legs
Routine of your choosing
Thursday
Rest Day
Friday - Chest: Power & Size Day
Note: 2 minutes RBS for all sets (of each exercise)
Sets: 12
Bench Press (wide grip for outer pec development) 4 sets of 4-6
Incline Dumbbell Press 4 sets of 4-6
Chest Sips 4 sets of 4-6
Saturday
Rest Day
Sunday
Rest Day
Weeks 3 to 12
Week three: repeat week one
Week four: repeat week two and so on (repeating weeks one and two) for 12 weeks

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