Home Workout Schedule – September

Week 2 – Day 2 – Chest & Triceps

Superset 1

Dumbbell Single Arm Tricep Kickbacks - 4 sets of 12 reps per arm


Using one dumbbell, bend over with your back straight and lift your elbow back to 90 degrees. Straighten it back while keeping your elbow high the whole time.

Push-Up Negatives – 4 sets of 12 reps


Start on your toes and hands in a push-up position. Slowly bend arms and lower body to the ground. Once your whole body touches the ground press back up to the top starting position.

Tricep Dips – 4 sets of 20 reps

Beginning (gram on left) – Use a low bench, keep knees bent and stay close to the bench. Dip as low as you can then straighten back up.

Intermediate (mom in middle) – Use a low bench, keep knees bent or try and straighten if you can. Dip up and down.

Advanced (me on right) – Use a higher chair, straighten legs out away from the bench and dip all the way down to 90 degrees and back up.

Superset 2

In Push-Up, Out Push-Up – 5 sets of 8-10 reps

Get on your hands and toes on the ground in a push-up position, keeping your elbows by your side and feet together. Do a close tricep push up, then jump both feet and hands apart and do a wide push up, then jump back in and keep alternating between the two.

Skull Crushers – 5 sets of 15 reps

Beginning (my grandma)/Intermediate (my mom in the middle) – Lay with your back flat and hips on the ground. Hold both dumbbells straight up to the ceiling then bend at elbows and drive weight towards the forehead, then back up to starting position.

Advanced (me) – Lay with your hips up off of the floor. (Challenges core a little bit more.)

Superset 3

Tricep Arch-Up to Push-Up – 4 sets of 12 reps

Lay on your belly with both palms on the ground and elbows up. Press through both hands to lift your upper body up two times, then press up to your toes and hands and perform two tricep push-ups. Keep alternating and repeating for the desired number of reps.

Wide Chest Push-Ups – 4 sets of 8-10 reps


Using two chairs placed side by side, start by placing one hand on each chair. With your feet back in a push-up position, perform push-ups.

Dumbbell Dual Tricep Kickbacks – 4 sets of 12 reps


Using two dumbbells, (beginning – light weight, intermediate – medium weight, advanced – medium to heavy weight) bend slightly over with your back straight and bend arms with elbows up at 90 degrees. Extend both arms back to straighten them then return to bent position. Try and keep your elbows high throughout the exercise.