Workout Schedule – October

Week 3 – Day 1 – Triceps & Chest

Superset 1

Chest Press Machine - 4 sets of 15 reps

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

Bench Tricep Dips (Weighted) – 4 sets of 20 reps

Start with your hands and feet on different benches with your butt between them. Place a plate on top of your thighs and balance it on your core, then do dips by slowly lowering your butt towards the ground before returning to starting position.

Superset 2

Wide Chest Flys – 4 sets of 15 reps

Using two dumbbells lay on your back on a bench or the ground. Start with both arms straight up palms together and open your arms all the way down with your elbows slightly bent towards the ground. Drive arms back up together and keep repeating.

Wide TRX Push-Ups – 4 sets of 10-12 reps

With your hands on the TRX handles and your feet back so your body is at an angle, perform a pushup. Keep your elbows out and your core tight for the duration of the exercise.

Single Arm Tricep Kickback – 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.

Superset 3

Cable Chest Crosses – 4 sets of 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 your palms up to 90 degrees. Lower back down to starting position and repeat for the desired number of reps.

Tricep Rope Extensions – 4 sets of 20 reps


Push-Ups – 3-4 sets of 10 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.