Build Muscle with IFBB Pro Eric Janicki’s Ultimate Chest and Triceps Workout Guide

Men’s Open competitor Eric Janicki earned his IFBB Pro Card in May 2025 and is now focused on securing his qualification for the Olympia. To achieve his goals, Janicki has been experimenting with his workout volume to strike the perfect balance during his chest and triceps training while prioritizing injury prevention by incorporating machines, especially when lifting heavy weights.

“This felt like the perfect volume,” Janicki shared after a demanding machine and cable training session on Instagram. “Each set approaches failure, and every rep is designed to maximize mechanical tension while keeping the joints safe.” Here’s how to get shredded, the Janicki way.

Eric Janicki’s “Perfect Volume” Chest and Triceps Workout

• Plate Loaded Chest Press: 2 Sets x 6 to 10 Reps
• Upper Chest Cable Fly: 2 Sets x 7 to 10 Reps
• Mid Chest Cable Fly: 2 Sets x 7 to 10 Reps
• Triceps Pushdown: 2 Sets x 8 to 12 Reps
• Tempo Weighted Dip: 2 Sets x 7 to 12 Reps
• Lateral Raise Machine: 2 Sets x 7 to 10 Reps

Workout Breakdown

Janicki kicks off his workout with a seated plate-loaded chest press machine, enhancing the range of motion by drawing his elbows back for an increased stretch and tension throughout the press. This technique not only elevates the effectiveness of the movement but also plays a crucial role in sculpting the upper chest, which is often sought after by bodybuilders.

For the upper chest cable fly, Janicki positions the cables upward from his sides, focusing on engaging the upper pectorals while allowing his arms to drop back to appreciate the stretch that intensifies the workout. This method extends not just to the pecs but also involves the front deltoids, enabling him to push heavier loads with better stability compared to traditional dumbbell exercises.

Moving to the mid chest cable fly, he sets the cables at shoulder height, ensuring he still benefits from the stretch at the end of the movement. His fists come together over his chest, emphasizing the contraction of the pecs. By this point in the workout, Janicki’s triceps are being thoroughly challenged with triceps pushdowns followed by tempo-weighted dips. During the dips, he employs a unique tempo, pausing for three seconds at the deepest point to maximize time under tension and muscle engagement.

Finally, Janicki concludes his routine with machine lateral raises, a movement that shines a spotlight on the middle deltoids. For those looking to replicate his training regimen, Janicki emphasizes pushing to failure, carefully managing the volume between 6 and 12 reps. He aims to exhaust his muscles with considerable weight, performing two sets for each exercise, reserving additional sets only for warming up if needed. His focus on machines and cables is tailored to minimize injury risks while maximizing muscle stretch and time under tension, ultimately helping him cultivate an impressive physique.