Join me during a 12 week BULK Phase and see what it's really like to build muscle.

Ep.4 - First Day Back in the GYM. Plus, a FULL Chest, Triceps, and Abs Workout

CHEST / TRICEPS/ ABS - FULL WORKOUT IN VIDEO

Exercise 1 (7 sets)
FLAT BARBELL BENCH PRESS
Warm Up 1 - 15 reps, 1 set
Warm Up 2 - 12 reps, 1 set
Warm Up 3 - 10 reps, 1 set
Working - 6-8 reps, 2 sets
Heavy 1 - 4-6 reps, 1 set
Heavy 2 - 1-3 reps, 1 set

Exercise 2 (5 sets)
INCLINE BARBELL BENCH PRESS
Warm Up - 15 reps, 1 set
Working - 10-12 reps, 2 sets
Heavy 1 - 6-8 reps, 1 set
Heavy 2 - 4-6 reps, 1 set

Exercise 3 (4 sets)
ASSISTED DIPS
Working - 12-15 reps, 4 sets

Superset Exercise 1 (3 sets)
INCLINE DUMBBELL FLY
Working - 10-12 reps, 3 sets

Superset Exercise 2 (3 sets)
OVERHEAD DUMBBELL PRESS
Working - 10-12 reps, 3 sets

Superset Exercise 1 (3 sets)
INCLINE DUMBBELL FLY
Working - 10-12 reps, 3 sets

Superset Exercise 2 (3 sets)
CABLE FLY
Warm Up - 15 reps, 1 set
Working - 10-12 reps, 2 sets

Superset Exercise 2 (3 sets)
TRICEP CABLE ROPE PUSHDOWN
Warm Up - 15 reps, 1 set
Working - 10-12 reps, 2 sets

Burnout Exercise (2 sets)
ALTERNATING CABLE TRICEP KICKBACK
To Failure - 12-15 reps ea side, 2 sets

Ab Superset Exercise 1 (3 sets)
AB ROLLOUT
Working - 12-15 reps, 3 sets

Ab Superset Exercise 2 (3 sets)
CRUNCHES
Working - 20-25 reps, 3 sets

Total Sets - 39 sets (including abs)

I have been training for 3 years and bulking for 2 years. On my way to the goal of 225 lbs at 5 years, I'm sharing my experience with bodybuilding. This journey has changed my life in so many positive ways and I hope to inspire others to put their goals into action.

My bulking progress:
2017 Start - 134 lbs
End of 2017 - 156 lbs
End of 2018 - 182 lbs
End of 2020 Goal - 225 lbs

Join Me - Start a Bulk!

I am not a certified personal trainer, but do seek to motivate and inspire others on their fitness journey. My experience is limited to myself. If you are new to lifting, please seek out resources online and the help of a trainer or experienced friend before embarking on a new fitness regime. If you are looking for a training program, click here.

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TTYL