Workout Schedule – February

Week 1 – Day 5 – Chest & Triceps

Superset 1

Bench Press – 4 sets of 20 reps

Single Arm Dumbbell Tricep Kickback – 4 sets of 10-12 reps each arm

Jump Rope – 3 minutes

Superset 2

Reverse Grip Cable Tricep Pushdown – 4 sets of 20 reps

Single Arm Front Raises (Palms Up) – 4 sets of reps per arm

Using a handle on the cable, face away from cable and start with arm by your side. Drive it forward and up to 90 degrees then return to starting.

Jump Rope – 3 minutes

Superset 3

TRX Tricep Body Weight Extensions – 4 sets of 10 reps

Using the TRX, grab handles with hands, walk feet out so your body is at an angle, drop elbows down and pull head through, then extend back out to starting position. (The farther your feet are the harder it will be on your core, closer is easier.)

TRX Wide Pushups – 4 sets of 10 reps

With your hands on the TRX handles and your feet back so your body is at an angle, perform a pushup. Keep your elbows out and your core tight for the duration of the exercise.

Jump Rope – 3 minutes

Superset 4

Wide Dumbbell Chest Fly – 3 sets of 20 reps

Tricep Pushups – 3 sets of 10 reps

While in the push-up position put your hands together, do a pushup. Keeping your elbows as close to your body as you can.

Close Grip (Tricep) Bench Press – 3 sets of 20 reps

Using a barbell, perform a bench press with your hands close together (about shoulder width apart.) Focus on using your triceps and chest. Keep elbows close to your sides.

Cardio

15 minute steady run on treadmill or 15 minutes on bike