Workout Synopsis:

This is a muscle hypertrophy workout, that will stimulate both muscle fibers and energy reserves. With a focus on Chest and Triceps, this has one focused strength exercise and high volume muscle building exercises to follow. Switching to light weights is a good change to focus on technique and push muscle fatigue.

Hypertrophy Volume - This workout is focused on exercise volume. These are designed to deplete energy storages in the muscle, this is grow muscle size through sarcoplasmic hypertrophy. In order to correctly stimulate this hypertrophy sets should last about 30-40 seconds of work per set, with minimal pauses at the top or the bottom. Choose a weight to achieve this timed stimulation.

REST - Rest is important between sets, but you are not resting long enough to fully recover. The goal is to expend energy and push your muscles not to maximize the amount of weight every set.

Hypertrophy Growth Sets per Week - In order to build muscle it would be recommended to execute 10-20 working sets of each muscle group per week. Experienced athletes should execute 15-20 sets per week to build, while newer athletes could build muscle with 10 sets per week.

Warm-Up (5 Minutes)

You may choose your own warm up, but here is a good to prepare the chest and loosen your shoulders

3 sets

10 Light DB Shoulder Press

10 Push Ups

10 Band Pull Aparts

Workout

*all exercises these should be executed within 1-2 reps of failure

Chest

Exercise 1: Incline DB Press - 5 Sets of 5 Reps - 2-2:30 Minutes of REST in between

Exercise 2: 1 and 1/2 DB Bench Press - 3 Sets of 15 Reps - 1-1:30 Minutes of REST in between

Exercise 3: Barbell Bench Press - 4 sets of 15 reps - 1-1:30 Minutes of REST in between

Exercise 4: Cable Chest Flies - 4 sets of 15 reps - 1-1:30 Minutes of REST in between

Triceps

Exercise 5: Triceps Rope Extension - 4 sets of 15 reps - 1-1:30 Minutes of REST in between

Triceps Superset

Exercise 6: Straight Bar Triceps Extensions - 3 sets of 10 reps - straight into..

Exercise 7: Barbell Overhead Extension - 3 sets of 10 reps - 1-1:30 Minutes of REST in between

Cool Down (5 Minutes)

Stretch and Roll out your Chest, Triceps, and Shoulders. Stretching after exercise reduces lactic acid in the muscle and will improve recovery time.

Additional Tips

It is recommended to record your weights and progress in order to track the load you are putting on your body.

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