Chest & Triceps
Chest:
-push ups (warm up – “girl”/modified on knees push ups are great for warm ups)
-incline dumbbell flys
-flat bench dumbbell chest press
-superset with pushups ONTO bench (hands on bench, feet on floor)
-cable crossovers
Triceps:
-cable rope pushdowns
-lying dumbbell triceps extension
-superset close grip tricep press using lat pull down bar
-dips to failure
*Between ever set, do 1 min of jump-rope. Rest for 30-60 seconds or as needed before heading into your next set. Finish the workout with 10min of jump rope intervals (1 min on/30-60sec rest). Modify time as needed! This is a great way to keep your HR up and your workout at a fast pace. Plus you squeeze in cardio into your weight training session!
TIP OF THE DAY: When it comes to toning up/building muscle in those arm muscles, you really have to push yourself with both weight AND reps. If you find you can easily do 15-20 reps of a movement, then up your weight! Also, don’t be afraid to work until failure; this means don’t stop short of your potential – push out as many reps as you can. HOWEVER, never sacrifice your form. Keeping proper form will ensure you are targeting the correct muscles and therefore, benefiting from the exercise!
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