Chest & Triceps – 4.5 Weeks Out [Full Workout]

Another week has come and gone. Now I’m currently 4.5 weeks out from the NPC Fox Cities Showdown. As you may already know, this will be my second time stepping on stage. I took a a lot away from my first show and I’m excited to get up there again and leave it all on the stage.

I feel much more prepared and I will have a better idea about what I should be expecting when I arrive. I’m pleased with how my progress is coming along. The package that I will bring to the stage this year is going to blow last years out of the water.

As promised, I’m going to be uploading a video walking you through one of my workouts each week leading up to the show. This week we have chest and triceps. Keep in mind, this is how I choose to train. This is what has worked for me. I encourage you to do what works for you. I do include some helpful tips throughout the video, hopefully you find them useful! 

Full Workout:

Warm up:

Plate Presses 3 x 15-20

Cable Tricep Extensions 3 x 15-20


A. DB Incline Bench Press:4 x 10-15

B. Skull Crushers: 4 x 12-15


A. Cable Cross (bottom to top): 3 x 12-15

B. Tricep Extension: 3 x 12-15


A. Side Chest Press: 3 x 12-15

B. DB Incline Tricep Extension: 3 x 12-15


A. DB Flye: 3 x 12-15

B. Reverse Tricep Extension: 3 x 12-15


Dips: 2 x As Many As Possible

Push Ups: 2 x As Many As Possible


If you enjoy my content, get even more updates on my training and progess by following my Instagram page: @_vandyfitness

Related: Shoulders – 5.5 Weeks Out [Full Workout]



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