Workout Schedule – January

Week 4 – Day 4 – Triceps and Chest

WARM UP:

Foam roll – 5 min

Treadmill incline walks – Incline: 15-25 2 min

Treadmill jog – Incline 2.0-3.0/Speed 6.0-7.0 4-5 min

Superset 1 – 4 sets

Machine Tricep dips - 15 reps

Tricep extension machine - 10-12 reps

Using a tricep extension machine, sit down place both hands on the handles/elbows on the pads, press out and forward straightening arms out in front of you then return to starting.

Cardio burst – 2 sets of 40 sec

High knee med ball taps

grab a med ball or a low step, run in place driving your knees up, alternating tapping each foot on top of the ball or step, keep core tight.

Superset 2 – 4 sets

Close grip bench press - 15-20 reps (light weight)

using a barbell, perform a bench press with hands close together so you focus on using your triceps and chest. keep elbows close to sides.

Single arm tricep kickback - 12 each arm

Holding a DB or small plate perform a tricep kickback on each arm.

Cardio burst – 2 sets of 40 sec

High knee med ball taps

grab a med ball or a low step, run in place driving your knees up, alternating tapping each foot on top of the ball or step, keep core tight.

Finisher: 4-5x or as many times as you can.

Tricep dips (advanced) or Bench dips - 10 reps if advanced/20 if on the bench

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

Push ups - 10 reps

On your hands and toes on the ground, perform a push up, you can also modify and do them on your knees.