Here’s a good Chest, Tricep, and Upper Back workout for ya.
Chest, Triceps, Upper Back .
Chest:
Bench press – 5 sets, 6-10 reps
Flat bench flies – 5 sets, 6-10 reps
Dumbbell pullovers – 5 sets, 10-12 reps
Upper back:
Seated pulley rows – 6 sets, 6-10 reps
One-arm dumbbell rows – 5 sets, 6-10 reps
Triceps:
Close-grip bench presses (for the all three heads) – 6 sets, 6-10 reps
Pushdowns (exterior head) – 4 sets, 6-10 reps
One-arm dumbbell triceps extensions (exterior head) – 4 sets, 6-10 reps
It takes about two hours for me to do, so I split it into two one hour sessions.
I would recommend doing it twice a week, with a few days between, to allow time for muscle recovery.
Peace.
