Workout Schedule – February

Week 2 – Day 3 – Chest & Triceps

Superset 1

Close Grip Bench Press – 4 sets of 10-12 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.

Dumbbell Single Arm Tricep Kickback – 4 sets of 10-15 reps per arm

Superset 2

TRX Tricep Bodyweight 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.)

Push-Ups – 4 sets of 15 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.

Superset 3

Single Arm Cable Underhand Front Raises – 4 sets of 12 reps per arm

Tricep Rope Pushdowns – 4 sets of 15 reps

Burnout

Tricep Bench Dips – 50 Dips (Try not to stop!)

Start out sitting on a bench with your feet out in front of you, keeping your elbows close to your side while moving up and down.

Pushups – 50 (Try not to stop!)

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.