If your pushed for training time then this chest and tricep routine will help you get the most out of time spent in the gym. You don't need to spent a full hour on one body part as long as your perform the set correctly, keeping good form and lift the correct weight safely.

Limited Time in the Gym? Quick Chest and Tricep Workout

• Always ensure you warm up before you start a workout.
• Use a targeted diet plan specific to your training goal.
• Change your workout routine every 3 - 4 weeks.
• Mix this training sessions with different ones, ensuring that you cover your whole body over the course of the week.

Chest and Tricep Exercises

Dumbbell bench press: 6 - 8 Reps

1. After first set is complete, reduce weight by 60% and immediately perform as many reps as possible. This is known as a burnout, post-exhaust.

2. Now complete a further 3 sets of 6 - 8 reps (3 x 6 - 8), with the weight slightly reduced.

Incline Dumbbell Press: 6 - 8 reps

1. After first set is complete, reduce weight by 60% and immediately perform as many reps as possible. This is known as a burnout, post-exhaust.

2. Now complete a further 3 sets of 6 - 8 reps (3 x 6 - 8), with the weight slightly reduced.

Bench Press INTO Flies: 4 x 6 of each exercise

Tricep Extensions, Incline Press: 4 x 8

Bench Press, Close Grip: 4 x 8

Tricep Pushdown: 4 x 8

Kickbacks: 4 x 8

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