Hypertrophy Architecture

Chest & Triceps Mass Routine

Maximal Mechanical Overload • Streamlined Form & Local Storage

0 / 27 Sets Completed
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Chest Exercises
1. Incline Barbell
2. Flat Barbell
3. Decline DB
4. Seated Machine
5. Cable Crossover
Triceps Exercises
6. Close-Grip Bench
7. Bench Dip
8. French Press
9. Rope Pressdown
1. Incline Barbell Press Upper Chest Mass & Heavy Mechanical Tension
5 Sets
Step-by-Step Execution Guide
1. Set bench to 30-45°. Grip bar slightly wider than shoulder-width.
2. Unrack bar with wrists stacked directly over your elbows.
3. Lower bar under control for 3s to your upper clavicular line.
4. Drive bar upward explosively without hard lockout.
Targeted: Clavicular head, anterior deltoids, triceps.
Tempo: 3-0-1-0 (3s eccentric descent, explosive drive).
Rest Interval: 120 seconds.
"Upper chest fibers dictate vertical chest fullness from collarbone down."
Set 1Goal: 12 Reps
Set 2Goal: 10 Reps
Set 3Goal: 8 Reps
Set 4Goal: 6 Reps
Set 5Goal: 6 Reps
2. Flat-Bench Barbell Press Mid-Chest Overall Mass & Load Capacity
3 Sets
Step-by-Step Execution Guide
1. Lie flat with eyes under bar. Plant feet firmly on floor.
2. Retract scapula and arch upper back slightly, keeping glutes down.
3. Lower bar smoothly to mid-chest over 3 seconds.
4. Press upward forcefully to full lockout.
Targeted: Sternal head, anterior delts, triceps.
Tempo: 3-0-1-0.
Rest Interval: 120 seconds.
"Keep shoulder blades pinned back to maximize isolation of pectoral fibers."
Set 1Goal: 6 Reps
Set 2Goal: 6 Reps
Set 3Goal: 10 Reps
3. Decline DB Press Lower Pectoral Sweep & Deep Stretch
3 Sets
Step-by-Step Execution Guide
1. Secure legs on decline bench holding dumbbells at chest level.
2. Press dumbbells upward and slightly inward over lower chest.
3. Lower dumbbells in a wide arc to achieve deep stretch.
4. Drive back up, contracting hard at peak convergence.
Targeted: Costal (lower) head of pectoralis major.
Tempo: 3-1-1-1 (3s descent, 1s stretch pause).
Rest Interval: 90 seconds.
"Decline angles eliminate anterior delt takeover, shifting focus to lower chest tie-ins."
Set 1Goal: 6-8 Reps
Set 2Goal: 6-8 Reps
Set 3Goal: 10 Reps
4. Seated Machine Press Controlled Hypertrophy & Safe Failure
2 Sets
Step-by-Step Execution Guide
1. Sit against backpad with handles aligned to mid-chest level.
2. Grip handles firmly and brace core against the pad.
3. Push forward smoothly until arms extend without locking elbows.
4. Return slowly over 3 seconds to feel deep contraction.
Targeted: Overall pectoral fiber density.
Tempo: 3-0-1-1.
Rest Interval: 90 seconds.
"Machine presses let you train safely to absolute failure without stability fatigue."
Set 1Goal: 10 Reps
Set 2Goal: 10 Reps
5. Cable Crossover Constant Tension & Peak Inner Squeeze
2 Sets
Step-by-Step Execution Guide
1. Set pulleys high. Grab handles and step forward with staggered stance.
2. Maintain a slight, fixed bend in your elbows.
3. Bring handles together in a hugging motion down in front of waist.
4. Hold a 2-second peak squeeze before returning in control.
Targeted: Inner sternal definition.
Tempo: 2-0-1-2 (2s squeeze, 2s return).
Rest Interval: 60 seconds.
"Cables maintain constant tension where free weights drop off at the top."
Set 1Goal: 12 Reps
Set 2Goal: 12 Reps
6. Close-Grip Bench Press Heavy Mechanical Overload & Lateral Head Mass
5 Sets
Step-by-Step Execution Guide
1. Grip barbell shoulder-width apart or slightly narrower.
2. Keep elbows tucked closely against your torso throughout the lift.
3. Lower bar slowly over 3 seconds down to lower sternum.
4. Press upward by extending elbows back to starting lockout.
Targeted: Lateral and medial heads of triceps.
Tempo: 3-1-1-0.
Rest Interval: 90-120 seconds.
"Narrowing your grip targets the triceps brachii for heavy mechanical overload."
Set 1Goal: 10 Reps
Set 2Goal: 10 Reps
Set 3Goal: 8 Reps
Set 4Goal: 6 Reps
Set 5Goal: 6 Reps
7. Bench Dip Bodyweight Stretch & Complete Triceps Sweep
3 Sets
Step-by-Step Execution Guide
1. Place hands on bench edge, fingers forward, legs extended out.
2. Slide glutes off the edge with arms fully supporting body weight.
3. Lower body over 3 seconds until upper arms are parallel to floor.
4. Press firmly through palms to return to locked-out position.
Targeted: All three triceps heads (lateral emphasis).
Tempo: 3-0-1-1.
Rest Interval: 90 seconds.
"Keep your back close to the bench to minimize anterior shoulder strain."
Set 1Goal: 10 Reps
Set 2Goal: 10 Reps
Set 3Goal: 10 Reps
8. Seated EZ-Bar French Press Overhead Stretch & Long Head Hypertrophy
3 Sets
Step-by-Step Execution Guide
1. Sit upright holding EZ curl bar overhead with both hands.
2. Keep upper arms stable and vertical, close to your ears.
3. Lower weight in an arc behind head over 3s for a deep stretch.
4. Extend elbows upward over 1s to overhead lockout.
Targeted: Long head of triceps via overhead alignment.
Tempo: 3-1-1-1.
Rest Interval: 90 seconds.
"Overhead positioning stretches the long head across the shoulder joint for maximum activation."
Set 1Goal: 6 Reps
Set 2Goal: 8 Reps
Set 3Goal: 10 Reps
9. Rope Pressdown Constant Cable Tension & Peak Contraction
3 Sets
Step-by-Step Execution Guide
1. Attach rope to high pulley, grab neutral grip, step slightly back.
2. Lock upper arms by your sides; isolate forearms.
3. Push downward over 2 seconds, spreading rope apart at bottom.
4. Hold hard 2-second peak isometric squeeze at full extension.
Targeted: Lateral and medial heads (separation/definition).
Tempo: 2-0-1-2 (2s peak contraction squeeze).
Rest Interval: 60 seconds.
"Spreading the rope apart at the bottom recruits maximum lateral head fibers."
Set 1Goal: 8 Reps
Set 2Goal: 10 Reps
Set 3Goal: 10 Reps