Body Beast Build Chest And Triceps: Workout Review

Following the completion of the Insanity training program, I want an exercise regimen that would provide me with a bit more mass.

Insanity had helped me get a more slim, strong, athletic shape, but I wanted to add additional muscle to my frame. My prior training history was always in weights, so I’m excited to get back into the iron groove and go all in to create a larger chest and tricep workout after so many years away.

I loved Insanity’s structured schedule, and the DVD-based training meant I knew precisely how long each session would be.

Working out at home also means that your chest and triceps workout isn’t paused while waiting for machines or free weights to become available. The reason is. Body Beast System has two training options: Huge Beast and Lean Beast. The main difference is that the Lean Beast training plan includes more cardio. I chose the giant beast route. 

Day1: Build Chest/Tris is a 49-minute workout that requires:

• Bench or stability ball (I use a weight bench) 
• Weights (I have an Orbus adjustable dumbbell set, which I recommend) 
• Water
• Workout Routine Printout and pen. 
• Lots of motivation and determination!

Warm-up

After completing an insane program, this was easy. It takes

less than 3 minutes and includes a short jog followed by arm rotations and

push-ups. Much more civilized than bloody and insane destruction.

Chest Press

Then go straight to the chest press. There are two regular

sets, followed by drop sets, and once the exercise is complete, jump to another

set for maximum muscle stimulation.

Set 1: 15 reps

Set 2: 12 reps (increase weight)

Drop set: Increase weight by 8 reps

Drop Set 2 (quickly switch between these weights):

Decrease weight, last 8 reps

Incline Fly/Incline Press Superset

Move on to the next exercise. Oh yes, and with a superset

locked on at the end for good measure.

“This is the beast chest and tricep workout, not the girly workout you hear

that Barbie?”

So let’s get on with it!

The incline flyes pre-exhaust your chest in chest and tricep workout so that you get it

working to its max on the dumbbell press.

Superset 1: incline fly: 15 reps

Superset 1: incline press: 15 reps

Superset 2: incline fly (increase the weight): 12 reps

Superset 2: incline press (increase the weight): 12 reps

Superset 3: incline fly (increase the weight): 8 reps

Superset 3 drop set: incline press (increase the weight): 8

reps

Superset 3 drops set finale: incline press (decrease the

weight): 8 reps

After all this, your chest in the chest and tricep workout is ready to explode. I like the way

the incline work targets the upper part of the pectorals, with the flyes

accentuating the center line of the chest to pull out some striated definition.

Giant Set: Close Grip Press/Partial Chest Fly/Decline Push-Up

This is the first giant set of the session. Giant sets are a

combination of three exercises in quick succession with hardly any rest in

between. So, you do a set of 15 reps with the light weight of close grip press,

followed immediately with no rest by a set of 15 reps with the light weight of

chest fly, followed immediately with no rest by a set of 15 reps of decline

pushups. Then you get a brief rest before hitting the giant set twice more.

Round 1: Close grip press (dumbbells together): 15 reps

Round 1: Partial Chest Fly: 15 reps

Round 1: Decline push-ups: maximum reps

Round 2: Close grip press: increase weight: 12 reps

Round 2: Partial fly: increase weight: 12 reps

Round 2: Decline push-ups: maximum reps

Round 3: Close grip press: increase weight: 8 reps

Round 3: Partial Chest Fly: increase weight: 8 reps

Round 3: Decline push-ups: 8 reps

…and another great quote from Sagi in amongst it all:

“I wanna get big, my shirt’s getting already tighter, guess

what I’m gonna get for my birthday? Extra Large!”

Also, check out – gyno bodybuilding to know how to handle excess breast tissue

Single Set: Lying Triceps Extension

For triceps extensions, lay flat on the bench with a

dumbbell in each hand. Place the weight by extending your arms straight up,

then bending your elbows and lowering the weight behind your head. Try to bring

your arms closer to your chest.

Don’t hit your head!

Round 1: 15 reps

Round 2: 12 reps

Round 3: 8 reps

Drop Set Round 3:

Reduce weight and repeat 8 more times without rest. It’s a

great exercise for building muscle and definition, but make sure you maintain

your form while exercising.

For kickbacks, lean back on a bench, keep your elbows still,

push the weights back, and squeeze them tight at the top of the move. Repeat

for each arm.

The Tricep Pushup is narrow. Keep your elbows tight

during the push-up and bend your elbows backward rather than outwards.

Round 1: Kickbacks: 15 REPS

Round 1: Closed Pushups: 15 REPS

Round 2: Kickbacks: 12 Reps

Round 2 Closed Pushups 4: 444 Reps

Kickback: Increase Weight: 8 Reps

Kickback Drop Set: Reduce Weight for 8 more Reps

Round 3: In and Outs

Superset: Dips/In and Outs

This is a set to complete failure. Instead of aiming for a

set number of reps, and do as many reps as you can in 60 seconds.

Dips use a bench, hold the bench behind you, and hold your

body between your hands. Extend your legs straight out in front of you with

your heels on the floor. Dive as deep as you can and push yourself back.

Bring your arms closer to your body and bend your elbows

back instead of sideways. You will feel your triceps burning!

To lift or lift, while sitting on a bench, raise and extend

your leg and bring it back down using your hip flexors. Continue this for 60

seconds. It hit my abs hard.

Cooldown

This is very fast and not a cooldown, especially when

compared to the Insanity session. It takes about 2.5 minutes and is primarily a

bench push to stretch your pecs, triceps, and shoulders.

As I progress through my Body Beast workouts, I find myself

needing to add more to my cooldown just to avoid injury.

And a farewell message from the heron:

Beast off. Bring some water and let’s go get something to

eat!

Comparing it to Insanity, it’s much slower and less intense,

but I think it goes from cardio to weights.

I’m glad I purchased the Orbus Adjustable Dumbbell Set.

Otherwise, I would have reached for the weights, loosened his dumbbell clamps,

spent time between sets, and paused the video. It’s great to be able to

continue and focus on training.

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in. I would love to hear from you. what is your favorite exercise? Also, have

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