Muscle building: You got gains
By Torre Washington
Max muscle gain in your chest and triceps.
Be sure to read the Centr Guide to Building Muscle and nail your form with the tutorial before starting. Look for inset modifications if required.
Level
Beginner
Time
40 MIN
Equipment
Barbell • Bench • Cable machine • Dumbbells • Kettlebells • Weight plate/s
Targets
Chest • Triceps • Upper body
Action ready
Start moving to find your intensity and get your muscles ready to work.
Warm-up
Lift strong
Lock down your technique, find your tempo and work hard.
Round 1
In the gains game
Don't rush through the rest breaks – use the time to breathe deep then go again.
Round 2
Push for more
Hit the machines – or follow the inset modification where required.
Round 3
Wrap it up
Kickstart your recovery with these targeted, essential stretches.
Cool-down
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