Day 26 Chest & Triceps

Hey guys, I’m kind of dragging today, so I had some extra PurCaf™ Organic Caffeine in addition to my PRE-KAGEDfor a little more energy support. That should help drive me through the workout. So let’s get to work.

The first exercise is incline Smith machine presses. I perform a couple with higher reps to warm up my chest. Instead of increasing weight, I’m using bands to increase tension throughout the arc of movement when doing my working sets. If this feels good, then I’m going to move the bands down to a lower pin to increase the stretch on the bands, which intensifies tension.

A lot of people overemphasize putting the bench too high for this move, which works the shoulders more. You want to find the mid-range to hit upper chest and keep shoulders out of it. So I’d say go with about 20-30 degree angle rather 45 or so. But find the angle that works best for you.

My second move is incline dumbbell presses using bands. Remember that we’re using bands for two completely different reasons—one is for occlusion or blood flow restriction (BFR). The other is to increase tension from the apparatus or weights. It’s really important that you understand the difference between these two — very different — intensity techniques.

As I mentioned before, BFR is only used for training your extremities. So I’m using bands for tension on the weights for chest training. The way to do this with dumbbell presses is a little tricky. Take a look at my video to see how I wrap the band around my back and slip the loops of the band over my thumbs. This adds a lot of tension to the eccentric or negative portion of the move, but it does not cause BFR—that’s a completely separate technique. For this one make sure you really take advantage of the tension from the band, fighting against it to stretch your pecs during the eccentric (negative or stretch) phase. Don’t just allow the bands to pull the weights down.

My third chest exercise is incline machine presses. I like the way the hoist chest press machine feels. I normally don’t use two machines for pressing in one workout, but I’m using different strategies and angles for each. For the hoist machine, I’m including a pause at the bottom of each rep to demonstrate how you can make pressing moves very different from each other.

Then my finishing move for chest is reverse cable flyes (aka crossovers) with my body against an incline bench. This position directly targets the pectorals while stabilizing your body to prevent using momentum.

Then it’s on to triceps. They’re already pre-exhausted from training chest, so I don’t need to hit a lot of different exercises. First up is triceps pressdowns for 6 sets with 15-20 reps. No tricky shit here, just a lot of reps with minimal rest — about 30 seconds between sets. Choose the bar you want, but you can vary it from set to set if you want. For this workout, I went with a short straight bar.

My second triceps move is seated overhead dumbbell extensions to emphasize a stretch in the long head of my triceps for 3 sets. This also allowed me to get in some free-weight work for triceps.

Then the last triceps exercise is single-arm cable extensions to emphasize the pump at the end. For this version I go across my body to get a really nice stretch in the triceps. Hold your elbows at shoulder height and keep the weights light. Also notice that I hold my upper arms still throughout the set. You really want to emphasize the pump in your triceps with this move. It’s one of my favorites, and I’ve been using it for years. Then notice at the end that I spot myself with my other arm to pump out another 4-5 reps.

I was going to add in the calves workout I missed yesterday, but my glycogen levels are too low, so I’m going to do that tomorrow. Remember, I believe in instinctive training, and my body is telling me that I’ll get no benefit from training my calves right now. Instead, I’m going to do my post-workout cardio and go home.


Download the Workout


Morning cardio



Perform 50 minutes before consuming food


Incline Smith Machine Presses 2 sets x 20 reps
Incline Smith Machine Presses (Banded) 5 sets x 8 reps
Incline dumbbell presses 4 sets x 10 Reps
Incline machine presses 4 sets x 10 Reps
Reverse incline cable flyes 3 sets x 20 reps
Triceps pressdowns 6 sets x 15-20 reps
Overhead Dumbbell Extensions 3 sets x 12 reps
Single-Arm Cable Extensions 4 sets x 15-20 reps

Post-workout cardio



Perform 35 minutes immediately after weight-training or add this session later in the evening



Part of the problem of being on a calorie-restricted, low-carb diet is that there’s a point where your good pumps start to go away really quickly. And then you start burning through your muscle glycogen. If you feel like your pump is coming and going, then you want to push through it while you’re training, keeping your rests really short.

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