Workout Schedule – June

Week 3 – Day 1 – Triceps & Chest

Superset 1

Dumbbell Tricep Push-Ups – 4 sets of 15 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.)

Chest Press to Leg Drop – 4 sets of 12 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 – 2 sets of 90 seconds

Superset 2

Close Grip Bench Press – 4 sets of 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.

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

Jump Rope – 4 minutes

Superset 3

Cable Chest Crosses – 4 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.

Chest Press Machine – 4 sets of 15 reps

Find a chest press machine, sit down and press the weight up and out.

Jump Rope – 2 sets of 90 seconds

Superset 4

Machine Tricep Dips – 3 sets of 20 reps

Tricep Extension Machine – 3 sets of 20 reps

Using a tricep extension machine, sit down and 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.


Treadmill Intervals – 10-15 minutes