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Looking to increase the size of your chest and triceps or maybe you just need a routine? Look no further. In the following video, I break down three basic chest movements and one tricep movement. This workout is specifically geared towards adding muscle mass.

First, you will perform the barbell bench press, which is an ideal compound movement for the beginning of a workout. Next, perform three sets of dips, which will place resistance on both your chest and triceps.  Following the dips, perform a superset (back-to-back with no rest in between) of suspension trainer chest flys and bench triceps dips. The flys will place resistance predominantly on your chest, while the plyo box dips will target your triceps.

This workout is only one day of a four-day program. Keep in mind that in order to achieve your fitness goals, you will need to follow a balanced training program which emphasizes each muscle group of the body.

Kenton Boutwell is Co-founder and CEO of and Co-founder of Evolve Fitness Nashville.  He has an M.S. in Exercise Physiology and Kinesiology, and is an American College of Sports Medicine certified Personal Trainer, USA Weightlifting Sports Performance Coach, CrossFit Level 1 Trainer, StrongFirst Kettlebell Level 2 Instructor, USA Powerlifting Club Coach, Precision Nutrition Level 1 and Functional Movement Screen certified fitness professional. He can be reached at

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