Success in this training plan will come not only from following the workouts below to the letter, but by backing up your gym efforts in the kitchen. Press the weights together so they are touching, and pull your elbows in as close to your head as you can.
I only have a smith machine, free barbell, and adjustable dumbells to work with.
For triceps the first exercise is close grip bench press.
But this is the idea, with those muscles being fatigued already then you are having to use the pecs.
I was raised to believe that to grow you had to work the muscle several times a week.
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