Training Day 2:Chest & Triceps:Tuesday

September 30, 2017

Overview: introduction

Overview: the program

Overview: training

Overview: supplementation

Overview: nutrition

Overview: frequently asked questions

Weekly overview: week 1

Training day 1: legs & abs: monday

Training day 2: chest & triceps: tuesday

Rest day: motivation: wednesday

Training day 4: back and biceps: thursday

Training day 5: shoulders: friday

Rest day: injury prevention: saturday

Rest day: the unexpected: sunday

Weekly overview: week 2

Training day 8: legs & abs: monday

Training day 9: chest & triceps: tuesday

Rest day: tracking progress: wednesday

Training day 11: back & biceps: thursday

Training day 12: shoulders: friday

Rest day: traveling: saturday

Rest day: mixing supplements: sunday

Weekly overview: week 3

Training day 15: legs & abs: monday

Training day 16: chest & triceps: tuesday

Rest day: cardio: wednesday

Training day 18: back & biceps: thursday

Training day 19: shoulders: friday

Rest day: gym bag: saturday

Rest day: recipes: sunday

Weekly overview: week 4

Training day 22: legs & abs: monday

Training day 23: chest & triceps: tuesday

Rest day: hydration: wednesday

Training day 25: back & biceps: thursday

Training day 26: shoulders: friday

Rest day: shopping: saturday

Final day: setting new goals: sunday

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