Chest & Triceps Smasher

Hey lovelies, I'm getting ready to take my CPT exam in a few weeks. I've been trying to really push myself in my workouts, while still being really time efficient. Below is a great chest and tricep workout I did on sunday. I tried to keep my rest between sets to 45 to 60 seconds. On the last set of each exercise, I did a dropset.

A dropset means reaching failure, dropping the weight by 5-20% and continuing the set with more reps to failure. Usually a dropset is done with about 2-4 drops. If you have questions about the workout tweet me @chicinsneakers or shoot me an email (chicinsneakers.blog@gmail.com)!

I included video links you can click on to see a quick video of the exercise with forms cues if you're not familiar with these moves. 


Barbell Bench Press
4 x 10-12
Bodybuilding.com - Barbell Bench Press - Medium Grip

Dumbbell Bench Press
3 x 10-12
Bodybuilding.com - Dumbbell Bench Press

Incline Dumbbell Flyes
3 x 10-12
Bodybuilding.com - Incline Dumbbell Flyes

Close grip barbell bench press
4 x 10-12
Bodybuilding.com - Exercise Popup

Tricep Pushdown
4 x 10-15
Bodybuilding.com - Triceps Pushdown - Rope Attachment - Female

Overhead tricep press
3 x 10-12
Bodybuilding.com - Standing Dumbbell Triceps Extension - Female

Tricep bench dips
3 x failure
Bodybuilding.com - Bench Dips - Female

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