Weekly Workout 16

MP Weekly Workout 16

Push (Chest + Triceps Focus)

• Tempo Barbell Bench Press

• Incline Dumbbell Press (Neutral Grip)

• Chest Stretch Cable Fly (Low to High)

• Weighted Dips (Chest Lean)

• Close-Grip Bench Press

• Overhead Cable Tricep Extension (Rope)

• Tricep Finisher: Burnout Set

Warm-Up (5–7 min)

• Incline push-ups x 12

• Band chest fly x 15

• Light dumbbell press x 12

Tempo Barbell Bench Press

• 4 sets x 6–8 reps

• 3-second lower, 1-second pause, explode up

Incline Dumbbell Press (Neutral Grip)

• 3 sets x 8–10 reps

• Keep palms facing each other to hit upper chest differently

Chest Stretch Cable Fly (Low to High)

• 3 sets x 12–15 reps

• Step forward, stretch deep, squeeze at the top

Weighted Dips (Chest Lean)

• 3 sets x 8–12 reps

• Lean forward slightly to bias chest over triceps

Close-Grip Bench Press

• 3 sets x 8–10 reps

• Elbows tucked—this is your triceps builder

Overhead Cable Tricep Extension (Rope)

• 3 sets x 12–15 reps

• Full stretch behind the head = long head activation

Tricep Finisher: Burnout Set

Cable Pushdowns

• 12 reps (heavy)

• Drop weight ➔ 10 reps

• Drop weight ➔ 8 reps

• No rest = 1 set. Do 2 rounds.

Optional Finisher (If You Want the Edge)

• Push-ups to failure x 2 rounds