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GYM: Chest & Arms + Cardio

June 24

Chest & Arms + Cardio

  1. Bench Press – 12,12,10,10,8,8 reps

Superset with

  1. Elevated Push Up – 10 reps – 6 sets


  1. Seated Alternating Bicep Curls – 8 reps each arm – 4 sets

Superset with

  1. Overhead Tricep Extension – 10 reps – 4 sets


  1. Chest Flies – 12 reps – 4 sets

Superset with

  1. Bicep Curl Press Out – 8 reps each arm – 4 sets


  1. Tricep Dips – 12 reps – 4 sets

Superset with

  1. Hammer to Wide Curl – 12 reps (count each curl) – 4 sets



10 min Run – going up .5 speed every 2 min


Starting @ 5

@ 2 min – speed 6

@ 4 min – speed 7

@ 6 min – speed 8

@ 8 min – speed 9


Bench Press

Start by laying flat on your back on the bench. Your feet should be flat on the ground and your hips should never leave the bench. Reach up and grab the bar right outside your shoulder width with your palms right under the bar. Slowly lower the bar down towards your chest with your elbows about a 45 degree angle from your torso. Keep your core tight throughout the movement and don’t let your lower back arch too much.


Elevated Push Up 

Position your hands in a wide stance on the bench being sure to keep your back straight. Keep your elbows wide as you lower and push up.


Seated Alternating Bicep Curls

Position yourself seated on a bench with a dumbbell in each hand. Curl the dumbbell up towards your chest turning your hand over so your palm is facing you, and bringing in back down to your side slow and controlled. Doing this slowly and controlled with ensure that you are not swinging the dumbbell up and will focus all of the movement on your biceps. Make sure you are bracing your core and keeping it tight to avoid arching your back.


Overhead Tricep Extension

Seated on a bench or standing with your feet about hips width apart, grab the end of a dumbbell with your palms facing up, and raise it above your head until your arms are stretched out straight. Slowly lower the weight back behind your head only bending at the elbow. Go down till you feel a good stretch and then bring the weight back up squeezing your triceps and straightening your arms back into the starting position. It’s important to keep your core tight throughout this exercise and be sure not to arch your lower back.


Chest Flies

Position yourself lying on a bench with a dumbbell in each hand. Palms facing each other straight above your chest, slowing bring the weight straight down to your side maintaining a slight bend in your elbow. Go down slowly and as far as you feel a good stretch in your chest then return to the start position and repeat. Your wrists need to be locked in and your palms should be facing each other the whole.


Bicep Curl Press Out 

Stand with your feet hips width apart and a dumbbell in each hand. Curl the dumbbell up towards your shoulder with your palms facing up and then press the dumbbell straight out in front of you at shoulder height. Keep your palm facing up the whole time and alternate arms each time. It’s important to keep your core tight and also make sure you are not swinging the dumbbell up with each curl, this exercise should be slow and controlled.


Tricep Dips

Sit down on a bench and place your hands next to your hips, extend your legs, lifting your bottom off the bench with your arms extended, hinge at the elbow and lower your body down as far as you can or until your arms form a 90-degree angle. Make sure your elbows are going straight back and not off to the side to make sure you are pushing up with your triceps properly.


Hammer to Wide Curl

Position your feet about hips width apart with a dumbbell in each hand. This exercise has two types of bicep curls in one so you’re going to start with a hammer curl then go into a wide curl. Start by holding the weights with your palms facing each bringing the dumbbells up towards your shoulder. At the top of this rep you are going to bring the weights out to your sides and then curl them up again, go back down into the hammer curl and repeat. With each curl you want to make sure you are extending your arm straight at the bottom so you can get the full range of motion with each rep.


June 24
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