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Chest & Triceps | BurnIt Build ~ For a Solid Pump

This is a varied workout that combines bodyweight exercises, machines and dumbbells. If you’re looking for a WOD that has it all, give this one a go! 💪 It’s constructed using my target metrics. The rep ranges are around 10 (hypertrophy range) with heavier weights (for me). But don’t worry, you can easily overwrite these metrics for your own use! Once saved, look at the top right: 1 - Click the ‘more button’ (it’s the three dots) 2 - Click ‘update targets’ 3 - Overwrite with yours

  • 50 minutes
  • Intermediate
  • Chest · Triceps

Interests

Build muscle Bodybuilding

Anatomy

Equipment

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Cable Machine

Dumbbell

Bench

Pectoral Fly Machine

Chest Press Machine

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Exercises

Before we start (HOW TO)

Here’s a pro tip: it’s best to do this in wizard mode. That way, you’ll see the rest periods in between exercises and have access to the timer.

Phase One

This section is all about mixing dumbbells and bodyweight exercises. You’ll be doing as many reps as possible (AMRAP) with your bodyweight designed to give you a big burn! 🔥

Dumbbell Bench Press Pronated Grip
Beginner
Chest
Set Reps Weight (kg)
1 10 14
Rest - 00:45
Full Press Ups Bodyweight
Intermediate
Chest
Set Reps Time (s)
1 - 60
Rest - 00:45
Seated Overhead Tricep Extension with Dumbbells
Intermediate
Triceps
Set Reps Weight (kg)
1 10 14
Rest - 00:45
Tricep Dips on Bench
Intermediate
Triceps
Set Reps Time (s)
1 - 60
Rest - 00:45
Dumbbell Flat Bench Hex Press
Beginner
Chest
Set Reps Weight (kg)
1 10 14
Rest - 00:45
Military Press Ups
Intermediate
Chest | Triceps
Set Reps Time (s)
1 - 60
Rest - 00:45
Kneeling Tricep Kickbacks with Dumbbells
Intermediate
Triceps
Set Reps Weight (kg)
1 10 14
Rest - 00:45
Bent Over Pronated Grip Tricep KIckbacks with Dumbbells
Advanced
Triceps
Set Reps Weight (kg)
1 10 10
Rest - 01:00

Super set

Just a heads up

Super set

CHEST/TRICEP perform back to back

Incline Bench Press with Pronated Grip Dumbbells
Beginner
Chest
Set Reps Weight (kg)
1 10 14
Seated Overhead Tricep Extension with Dumbbells
Intermediate
Triceps
Set Reps Weight (kg)
1 10 14
Rest - 01:00

Machines Up Next

Just a heads up

Phase Two | Machines

We’re starting with higher reps and lighter weights, then ending with lower reps and heavier weights. Your rest periods will be longer in this section so you can really push yourself.

Chest Press Resistance Machine Neutral Grip
Beginner
Chest
Set Reps Weight (kg)
1 10 25
Rest - 00:50
2 9 30
Rest - 00:50
3 8 35
Rest - 00:50
Laying Tricep Pushdown on Cable with Rope
Beginner
Triceps
Set Reps Weight (kg)
1 10 20
Rest - 00:50
2 9 25
Rest - 00:50
3 8 30
Rest - 00:50
Pectoral Fly Machine
Intermediate
Chest
Set Reps Weight (kg)
1 10 20
Rest - 00:50
2 9 22
Rest - 00:50
3 8 24
Rest - 00:50
Standing Tricep Pushdown on Cable with Rope
Beginner
Triceps
Set Reps Weight (kg)
1 10 20
Rest - 00:50
2 9 25
Rest - 00:50
3 8 30

Created by

Leon Ward’s BurnIt
Personal trainer

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