Muscle building: You got gains

By Torre Washington

Follow Torre's lead to max muscle gain in your chest and triceps.

To nail your form for the exercises in this workout, head to the tutorial.

Be sure to read the Centr Guide to Building Muscle before getting started. You'll find advice on selecting weights, lifting safely and knowing when to lift heavier.

Looking for modifications? If you don't have access to a full gym set-up, look for the inset modification, and sub in dumbbells for barbells where needed.

  • Level

  • 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.

  • 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.


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