Workout Schedule – December

Week 2 – Day 1 – Triceps & Chest

Superset 1

Bodyweight Tricep Extensions - 4 sets of 10 reps

Using smith machine bar, grab bar, walk feet out so your body is angled. Drop elbows down while pulling head underneath the bar then extend back to starting position.

Chest Press to Leg Drop – 4 sets of 15 reps

Grab two dumbbells and lay on your back on a bench with your shoulders up and feet straight out and up. Hold the dumbbells with bent arms right by your armpits then press arms straight up to the ceiling while bringing your feet straight up as well, then lower arms and legs back to starting position.

Jump Rope – 3 minutes

Superset 2

Dumbbell Tricep Push-Ups – 5 sets of 10-12 reps

Grab two dumbbells and place them on the ground in a triangle position. With your hands on the dumbbells perform a push up on your toes (or knees if needed.)

Cable Chest Crosses – 5 sets of 10 reps

Grab two cables across from each other (one in each hand), stand slightly forward so your arms are slightly behind your body, then pull both arms straight up with your palms up to 90 degrees. Lower back down to starting position and repeat for the desired number of reps.


Tricep Dips – 4-5 sets of 20 reps

Push-Ups – 4-5 sets of 10 reps

Start with your hands and toes on the ground and perform a push-up. You can also modify and do them on your knees for an easier exercise.