Chest and Triceps


Next sunday one of the potentially best episodes in the history of Game of Thrones comes out. In this episode there will be a trial by combat to determine whether or not Tyrion was guilty. This will involve the Mountain (Ser Gregor Clegane) fighting versus prince Oberyn. The Mountain is a beast of a man standing at 6’9″ and a whopping massive 419 pounds of pure muscle. If Oberyn is to beat the mountain he will need to have lots of endurance and strength. This workout will help build lean muscle mass while also increasing muscular endurance.

The workout is based on two circuits and the first circuit should be completed 3 times and the second circuit only twice. Each exercise should be done till failure.

Circuit 1:

Diamond push-ups

Tricep Kickbacks

Incline Machine Bench Press

Wide push ups (4-5 inches outside shoulder width)

Tricep Overhead Dumbbell Extensions


Circuit 2:

Standing Tricep pull down

Decline push ups

Body weight Dips (use assisted machine if these are too challenging)


For a more challenging variation, all of the pushups can be done on a BOSU ball turned with the rounded side into the ground and your palms pressed down on the flat side.

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