Check out one of my favorite chest and triceps workout below!
Warm Up
Warm up – 10 minutes walking inclined
First Chest Exercise
Bench press smith machine – 10 reps 4x
Second Chest Exercise
(Superset / Alternate The Next Two Exercises)
1) Dumbbell bench press – 12 reps 3x
2) Dumbbell squeeze press – 12 reps 3x
Final Chest Exercise
Decline Dumbbell bench press – 10 reps 3x
First Triceps Exercise
(Superset / Alternate The Next Two Exercises)
1) Tricep pulldowns – 12reps 3x
2) Trices kickbacks – 12 reps 3x
Last Tricep Exercise
Seated Tricep pushdown – 10 reps 4x
If you can, end your workout with 10 minutes of Hit Cardio! This will help you burn off that extra fat. I usually do 30s sprints/30s walk on the treadmill at a small incline until I reach 10 minutes!
This looks like a very thorough workout. I’ve always been super intimidated by the bench press machine, even though husband even has one out in our garage. Maybe I could start by just bench pressing the pole. The one we have seems very heavy.
Thank you! That’s a great idea. I started with that as well. I think the standard bar is roughly 45 pounds so that’s a decent amount! It’s definitely intimidating at first but once you get used to it, it becomes apart of your routine (:
Don’t be intimidated! Just start nice and easy!
this is very well written, it is easy to follow and implement into our lives.
Thank you ! I’m glad you think so!
Great ideas for workout! And the videos are really helpful and motivating me to get to the gym today!
Thank you (:! I’m glad it helps
I love these tips, hints and encouragement to move to get healthy. Thank you for this great article.
You are welcome! Glad you enjoyed!!!
❤️❤️❤️
These videos are so useful! Will have to give this a try thanks 🙂
http://www.ellacharlottejones.co.uk
Very nice Latisha! Take care and thank you for following.
Looks like a great work-out!
Nice job, like the break down with videos for each movement. Well done.
thank you!
Well done! It is certainly easier to just watch you do it lol
lol!!! 😂
I will check out the videos. With boxing, Mauy Thai kickboxing, Zumba, I don’t do as much lifting as I would like.
thank you! wow, thats a lot of classes. those sound fun though!
Fun, and a stress reliever.
really enjoy the post and the visual videos are great… keep up the good work
Thank you so much!!
you are very welcome!