Workout Schedule – March

Week 1 Day 3 – Chest and Triceps

Superset 1 – 4 sets

Cable chest crosses - 12 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 palms up to 90 degrees then lower back down to starting position.

Barbell Bent Over Tricep Extensions – 12 reps

Using a barbell, slightly bend knees while keeping your back flat (slight bend over.) Hold the barbell with both hands behind the back of your knees. Extend the barbell in and out while keeping elbows at a 90-degree angle. Focus on using your triceps.

Jump Rope – 3 minutes

Superset 2 – 4 sets

Push ups - 10-12 reps

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

Single Arm Cable Tricep Pushdown – 15 reps each arm

Stand with feet shoulder-width while holding the cable, keeping your elbow close to your body and only pulling down with your tricep. Don’t use your shoulder to help pull the cable down.

Jump Rope – 3 minutes

Superset 3 – 4 sets

Wide Chest Flys - 12 reps

using two DB, lay on your back on a bench or the ground, start with both arms straight up palms together, open arms all the way down/elbows slightly bent towards the ground then drive back up together, keep repeating.

Dips – 10 reps

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

Jump Rope – 3 minutes


10 minute sprint intervals on treadmill