joe warner training club chest tricep gym workout muscle cable crossover flye

Joe Warner’s Training Club: try my new chest and tricep workout

Want to build lean muscle and burn stubborn body fat to transform your physique and look, feel and perform better than ever? Then try my best chest and tricep workout session – one of my exact gym workouts that features in my new online Training Club – to build a broader and stronger chest, as well as bigger and more defined arms, says New Body Plan’s Joe Warner

It’s my mission in life to help you build the body you want. That’s why I’ve recently launched a new online Training Club, accessed through the New Body Plan app.

When you join my Training Club you can instant and complete access to the exact weekly workout plan I design and use myself. There’s also a wide range of fat-burning and muscle-building meal plans and recipes.

I’ve created this new workout community with one objective at its heart: to give you all the tools you need to build bigger and more defined muscles, as well as strip away body fat, so you can finally build the body you’ve always wanted. You’ll also gain a direct line to me so I can answer your questions so together we can fast-track your progress.

You can find out more about how my Training Club works, and my guarantee on how it will work for you, by tapping the button below.

Ready to build the body you’ve always wanted?
Discover Joe Warner’s Training Club!

Try my free Training Club best chest and tricep workout!

I design my own personal training plan, and every single session I add to my online Training Club, with three clear aims in mind. Every session needs to be fun, fast and – most importantly – effective.

And because I do every single work that you’re going to do, you have the ultimate guarantee that my programme, if you follow it to the letter, will work for you too. Here’s my latest Instagram post that proves I practice what I preach.

To give you a taste of the training you can expect when you join my Club, here’s one of my four workouts that feature in this week’s programme. It’s a seven-move chest and triceps session that will hit the target muscles through different angles and different rep ranges to elicit the optimal muscle-growth response. Give it a go and you won’t be disappointed – trust me, I’ve done it already and the pump was fantastic!

How to do my Training Club workout

This session is made up of six exercises. The first three moves are straight sets: do the exercises in order, sticking to the sets, reps, tempo (the time you take to do each stage of each rep) and rest periods detailed.

The fourth and fifth move are paired into a superset. Do the reps of the first set of the first move, rest for the stated time (short rest), then do all the reps of the first set of the second move. Rest for the stated time (longer rest), then repeat the superset for the stated number of sets.

The sixth and final move is a Fat-Loss Finisher: a high-intensity cardio-resistance drill designed to send your heart rate soaring to torch more calories.

My best chest and tricep workout

Warm-up: Machine chest press

Warm-Up Sets: Start with a light weight for the first warm-up set, then increase the weight with each subsequent warm-up set as the number of reps per set decreases.
Set 1: Reps 15 Tempo 2010 Rest 60sec
Set 2: Reps 10 Tempo 2010 Rest 60sec
Set 3:
Reps 12 Tempo 2010 Rest 60sec
Set 4:
Reps 8 Tempo 2010 Rest 60sec

1: Machine chest press

Muscles worked: Chest, triceps, front shoulders

Set 1: Reps 6 Tempo 2010 Rest 90sec
Set
2: Reps 6 Tempo 2010 Rest 90sec
Set 3: Reps 6 Tempo 2010 Rest 90sec
Set 4:
Reps 6 Tempo 2010 Rest 90sec
Set 5:
Reps 6 Tempo 2010 Rest 90sec, then begin move 2

Don’t know how to do the machine chest press? Check out my expert guide to the chest press machine, including bonus tips!


2: Smith machine incline bench press

Muscles worked: Upper chest, triceps, front shoulders

Set 1: Reps 8 Tempo 2010 Rest 90sec
Set
2: Reps 8 Tempo 2010 Rest 90sec
Set 3: Reps 8 Tempo 2010 Rest 90sec
Set 4:
Reps 8 Tempo 2010 Rest 90sec
Set 5:
Reps 8 Tempo 2010 Rest 90sec, then begin move 3

Check out my expert guide to the Smith machine to build bigger muscles!


3: Standing cable flye

Muscles worked: Chest, front shoulders

Set 1: Reps 10 Tempo 1111 Rest 90sec
Set
2: Reps 10 Tempo 1111 Rest 90sec
Set 3: Reps 10 Tempo 1111 Rest 90sec
Set 4:
Reps 10 Tempo 1111 Rest 90sec
Set 5:
Reps 10 Tempo 1111 Rest 90sec, then begin move 4a

Here’s how to do the standing cable flye to build a bigger, broader and more defined chest!

Ready to build the body you’ve always wanted?
Discover Joe Warner’s Training Club!


4a: Cable rope overhead triceps extension

Muscles worked: Triceps

Set 1: Reps 8 Tempo 1111 Rest 30sec, then begin Set 1 of move 4b
Set
2: Reps 8 Tempo 1111 Rest 30sec, then begin Set 2 of move 4b
Set 3: Reps 8 Tempo 1111 Rest 30sec, then begin Set 3 of move 4b

Use my guide to the cable rope overhead triceps extension to use your gym’s cable machine to build bigger arms!

4b: Cable rope triceps pressdown

Muscles worked: Triceps, lower chest

Set 1: Reps 8 Tempo 1111 Rest 90sec, then begin Set 2 of move 4b
Set
2: Reps 8 Tempo 1111 Rest 90sec, then begin Set 4 of move 4b
Set 3: Reps 8 Tempo 1111 Rest 90sec, then begin move 5

Here’s my expert guide to the cable triceps pressdown to add size and definition to your arms!


5: Press-up burpee

Muscles worked: Chest, triceps, front shoulders, abs

Set 1: Reps 8 Rest 60sec
Set 2:
RepsRest 60sec
Set 3:
Reps 8 Rest 60sec
Set 4:
Reps 8 Rest 24 hours – Your workout is completed!

How to do a press-up burpee
• Stand tall with your back straight, and arms by your sides.
• Drop your body so your palms are on the floor with your knees up by your chest.
• Thrust your feet back and behind your torso so that your body forms a straight line from head to heels. Then do a press-up.
• Jump your knees back under your body, then jump up into the air as high as you can.
• As you land, go straight into the next rep.

Check our the New Body Plan guide to Fat-Loss Finishers and discover how they can become your secret weapon in blasting away stubborn body fat!

Ready to build the body you’ve always wanted?
Discover Joe Warner’s Training Club!

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