Olympus Lyfestyle athlete and WBFF Bikini Diva Maaxx West Workout Type

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Training chest and triceps together is a classic pairing in body-part splits. This makes sense, as the triceps are an ancillary muscle group to the chest. You might feel like these workouts would get old after a while, but with a little creativity in your rep schemes, you can keep triggering new gains—along with some pain, of course.

In this workout, Olympus Lyfestyle athlete and WBFF Bikini Diva Maaxx West—with help from her husband and training partner, Olympus Lyfestyle athlete Carlos Bustamante—takes you through a combination of compound and isolation exercises to hit the chest muscles from all angles and with varying loads. The second half of the workout incorporates higher-rep triceps movements to push the tris to their limit.

On the majority of these movements, you're asked to slow your tempo during the concentric, or positive, and eccentric, or negative, phases of the lifts, so be sure you are consistent with your tempos on each rep and that you're using an appropriate weight.