On day 2, you’re going to be hitting chest and triceps with me in the gym. This is where you learn how to “push” weight properly. The triceps are a secondary muscle when training chest, which means they help support the pectorals in many of the exercises common to chest training. With the blood flowing through this portion of the body, and the triceps warmed up, it’s a great time to train them. 


Exercise

Start Position

End Position

Dumbbell Bench Press

Warm-up sets: 2
Working sets: 3
Reps: 14 reps to reach failure

Dumbbell Flye

Warm-up sets: 2 
Working sets: 3 
Reps: 14 reps to reach failure

Incline Dumbbell Bench Press

Warm-up sets: 2 
Working sets: 3 
Reps: 14 reps to reach failure

Incline Dumbbell Flye

Warm-up sets: 2 
Working sets: 3 
Reps: 14 reps to reach failure

Triceps Pushdown
(Straight-bar Attachment)

Warm-up sets: 2 
Working sets: 3 
Reps: 14 reps to reach failure

Cable Overhead Triceps Extension
(Straight-bar Attachment)

Warm-up sets: 2 
Working sets: 3 
Reps: 14 reps to reach failure

Bench Dips

Warm-up sets: 2 
Working sets: 3 
Reps: 14 reps to reach failure


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