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Take our FREE 1 Minute Quiz to find out EXACTLY what Diet & Training is Best for You.

If your chest and tricep day is getting a little boring, you are struggling to grow, or you’ve just hit an upper-body plateau, we’ve got a killer workout for you to try!

This is one of Vince’s current chest + tricep workouts that he is doing during his current bulking phase!

We figured since we keep getting so many questions asking what he is doing to grow, we would start filming his workouts!

This workout is one of two that Vince rotates for chest and triceps. It’s the one he does on “lighter load” weeks, so it will be a higher rep and lower weight workout that uses short rest periods.

Of course, this isn’t everything Vince is doing to grow his chest. He has to eat for his goals and he also has “heavier” training load weeks where his workouts are lower rep and heavier weight.

Vince talks more about how he structures these heavy/light weeks in the instructional video he filmed for today’ s workout.

Maybe we will film a video of his heavier chest/tricep day next!? If that is something you would be interested in, let us know in the comment section HERE.

FOR NOW … LET’S FOCUS ON THIS LIGHTER LOAD WORKOUT….

There are 7 exercises total — 4 for the chest and 3 for the triceps. The rest periods are all pretty short, so even though it’s 7 exercises, the entire workout should take less than an hour to complete!

Just don’t forget to get in a solid warmup and/or do some warmup sets for each exercise first! Never jump into any lift with stiff and cold muscles!

Another thing Vince always does before hitting the gym to ensure he is making the most out of every workout — is pound some SCULPT NATION PRE about 15-20 minutes before training.

This pre-workout has just enough caffeine, so you will have extra energy but no crash or jitters. But it doesn’t only contain caffeine. Any GOOD pre-workout has way more than something to give you a quick jolt of energy. Sculpt Nation PRE has ingredients that help with mental focus, endurance, recovery, and more!

FULL CHEST & TRICEP WORKOUT
FOR A BIGGER CHEST AND BIGGER ARMS

Workout Details

CHEST

Exercise One:
Incline DB Bench Press: 4 Sets of 6-8 Reps – 90 seconds rest between each set.

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1-2 minutes rest

Exercise Two:
Flat Dumbbell Bench Press: 4 Sets of 12 (alternating arms) – 60 seconds rest between each set.

1-2 minutes rest

Exercise Three:
Incline Dumbbell Cable Fly: 4 sets of 12 reps – 60 seconds rest between each set.

1-2 minutes rest

Exercise Four:
Pec Deck Fly: 4 sets of 12 reps – 60 seconds rest between each set.

1-2 minutes rest

TRICEPS

Exercise Five:
Rope Tricep Push-Down: 4 sets of 12 reps – 60 seconds rest between each set.

1-2 minutes rest

Exercise Six:
Incline EZ Curl Bar Skull Crusher: 4 sets of 12 reps – 60 seconds rest between each set.

1-2 minutes rest

Exercise Seven:
Single-Arm Cross Body Extension: 4 constant sets of 12 reps. ** Constant sets are when you alternate sides and sets with no rest. So for this exercise, you will do one arm and go straight to the other arm with no rest. That is one set. You WILL NOT REST before starting your next set. You will go straight into the next one. Do this for all 4 sets.

You need to get in 12 reps for EVERY set. This will get really difficult with no rest, so you will likely need to lower your weight with each set. Go as low as you need to get in 12 reps from start to finish!

If you are looking to put on NOTICEABLE muscle
in your chest and triceps — THIS WORKOUT should help!!

Even if you aren’t trying to “bulk” like Vince, this workout is great if you’ve hit a little plateau, are struggling to grow your upper body in general, or are getting bored and need to change things up!

If you want to see more videos like this, make sure you subscribe to our YOUTUBE CHANNEL, where we drop new videos every week!

And if you are interested in the supplements we mentioned above that can really help you make the most out of your workouts – – you can find them all HERE!