[UPWOD Nº31] The Chest & Triceps Mass Attack Workout

*UPWODs are Lean It UP’s Workout of the Day. For more info on UPWODs, how to do them effectively, and what they’re all about, read the introductory guide before starting.

**You can find all of our previous UPWODs here.

PUSH IT OUT.

Go BIG and annihilate your chest and triceps with UPWOD Nº31, The Chest & Triceps Mass Attack Workout. Unlike a number of our superset heavy chest workouts that are designed to build endurance, chisel out definition, and attack fat, Nº31 has one main focus — add mass and size, slap on strength, and build a strong foundation for your upper body.

It uses a number of heavy barbell moves—including staples like the barbell chest press and incline press—that emphasize holistic strength and size; and finishes with a sequence of mass-building triceps exercises that methodically destroy all 3 heads.

Use it to build a full, hulking chest, stacked arms that POP, and pave the way for success in future workouts.

[UPWOD Nº31] The Chest & Triceps Mass Attack Workout

TECHNIQUE TIP: UPWOD Nº31 requires that you go heavier than normal. Because of that, you’ll be doing fewer reps and increasing rest periods between sets (90-120 seconds). Focus on proper FORM, full RoM, and lifting with power and explosiveness.

*Bonus info for each exercise:

• 1. Barbell Bench Press — replace with dumbbells if needed.
• 2. Incline Barbell Bench Press — replace with dumbbells if needed.
• 3. Dumbbell Pullovers — lie on a bench so that you’re perpendicular to it. Keep your hips and pelvis thrusted up.
• 4. Narrow Grip Dumbbell Press — hold the dumbbells with a neutral grip and bring your elbows down into the side of your torso.
• 5. Cable Crossovers — replace with dumbbell flies if needed.
• 6. Barbell Skull Crushers — keep your upper arms stationary and lower down to 90º behind your head. Replace with dumbbells if needed.
• 7. [SUPERSET] Overhead Dumbbell Triceps Extensions + Lateral Triceps Extensions — do both sets back to back. For regular OH DB triceps extensions, hold the top of a dumbbell with two hands and press straight up. For lateral OH triceps extensions, use a light dumbbell, press it straight overhead, and lower it down laterally behind your head to 90º.
• 8. [SUPERSET] Cable Rope Triceps Extensions + Cable Reverse Triceps Pulldowns — do both sets back-to-back. For reverse triceps pulldowns, hold the bar with an underhand grip and squeeze at the bottom.

The grey column provides substitute exercises that you can do in-home with resistance bands (RBs) and dumbbells so that everyone can blast through the UPWODs.

If you don’t have resistance bands, I use and recommend Black Mountain’s set. If you need dumbbells, I love the Bowflex SelectTech 552 adjustable dumbbells.

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Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP

ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).

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