Workout Schedule – September
Week 3 – Day 5 – Triceps & Chest
Superset 1
Tricep Dips - 4 sets of 20 reps
Triceps dips up high not on a bench.
Bench Press – 4 sets of 10 reps
Push-Ups – 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.
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.
Bent Over Tricep Extensions – 4 sets of 10-12 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.
Push-Ups – 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.
Superset 3
One Arm Overhead Tricep Extension – 4 sets of 12 reps per arm
Holding 1 dumbbell with one hand behind your head, upper arm pointing straight up keeping your elbows pointed at the ceiling.
Cable Chest Crosses – 4 sets of 10-12 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.
Push-Ups – 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.
Superset 4
Single Arm Tricep Kickback – 3 sets of 10 reps per arm
Dumbbell Tricep Push-Ups – 3 sets of 10 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.)