HIT Chest/Triceps Workouts

   As promised, for the next three days I will be revealing each split of my new HIT program. From the first three workouts alone, I can already say that I haven't felt this sore in a long time. It's crazy to realize just how much punishment can occur from performing one set of an exercise until temporary muscle failure!

   With that being said, here are the three chest/triceps workouts I will be cycling through during this fall semester!

Chest/Triceps Workout #1

• Barbell Bench Press (1 set + Dropset) (First goal is to hit 10 reps, increase weight next time and strive for six reps, then use that weight again next session with a goal of eight reps) 
• Incline Bench Press (1 set + Dropset) (Same repetition goal as above)
• Dumbbell Flys (1 set) (Hit 10-12 reps initially, can't move up until hit 15+)
• EZ Bar Skull Crushers (1 set) (Same repetition goal as flys)
• Tricep Rope Pulldown (1 set) (Assistor repetition goal)
• Hip Flexion (With dumbbell) (1 set)  (Assistor repetition goal)
• Russian Twists (With dumbbells/weight plates) (Assistor repetition goal)

Chest/Triceps Workout #2

•  Incline Dumbbell Press (1 set + Dropset) (Hit 10-12 reps initially, can't move up until 15+ reps are reached)
• Flat Dumbbell Press (1 set) (4x4) (Four reps together, 4 reps on left side, 4 reps on right side, 4 together) (1 set = 16 repetitions)
• Pushups (1 set)
• DB Skull Crushers (Tic tac Toe + Close Grip Press) (1 repetition = 1 rep on left side, 1 rep on right side, then 1 rep together) (1 set = 6/7 repetition) (After skull crusher set is complete, use the same dumbbells and perform close grip presses until failure)

Chest/Triceps Workout #3

• Decline Bench (1 set + Dropset) (Same protocol as flat barbell/incline bench)
• Machine Chest Press (1 set) (Crazy 8s) (1 set = 8/10 repetitions) (Lift weight in two seconds, lower the weight in eight seconds)
• Incline Dumbbell Flys (1 set) (Assitor repetition goal)
• Tricep Extension  Machine (1 set) (6, 8, 10) (Perform an exercise at a given weight for six reps, decrease weight and do eight reps, decrease again for 10 reps)
• Tricep Triangle Pulldown (1 set) (Assistor repetition goal)
• Ab Machine (1 set) (Assistor repetition goal)
• Cable Crunch With Oblique Twist (1 set) (Assistor repetition goal)

   Feel free to leave comments or ask questions! Tomorrow, I will post the legs/shoulders workouts!