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  1. #1
    Registered User Aestheticzzz's Avatar
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    Exclamation Need Chest and Tricep Routine

    Hey everyone, I'm 17 and have been lifting for a year. My triceps have grown immensley but my chest lacks, even though it has grown a bit. I'm looking for a tricep/chest workout. If you have a workout that you use and have put on mass, please post in detail(rest time, what to superset, etc). Finally i would like to say I have started benching again but naturally have weak wrists. i want to keep benching but i wouldn't want it all to be pushing movements that strain the wrist. Thanks for your help, i appreciate all opinions.
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  2. #2
    Gainz MikeKK's Avatar
    Join Date: Apr 2012
    Location: London, Greater London, United Kingdom (Great Britain)
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    What are your major lfits? your chest might lack due to bad form, bad diet or perhaps genetics? Or maybe you just think that your chest lacks when in reality its perfectly proportional to the rest of your body. If you are on 3-4 day split you could do something like:
    BB bench press variation 4s
    DB bench press variation 3s
    Dips 3s

    You could add some flyes if you feel like it.

    Do you train other parts of your body?
    Getting me some gains

    Lifting log http://forum.bodybuilding.com/showthread.php?t=154103&p=103762993#post10302993
    My lifting gear part 1 (bodysolid power rack, bench, lat attachment) http://forum.bodybuilding.com/showthread.php?t=1509633
    My lifting gear part 2 (bodypower weights, texas power bar) http://forum.bodybuilding.com/showthread.php?t=151184793&p=1011390903#post10110903
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  3. #3
    Team MuscleTech Rep MuscleTechMarc's Avatar
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    This is the chest/tri routine that worked for me:
    Bench press - 5 sets/5 reps
    skull crushers - 5 sets/5 reps
    Incline dumbbell press - 5 sets/5 reps
    Rope pressdowns - 4 sets/8 reps
    Cable fly - 3 sets/10 reps
    Overhead tricep extensions - 3 sets/10 reps
    Dips - 3 sets/failure
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