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GYM: Chest & Arms + Cardio
Chest & Arms + Cardio
- Bench Press – 14,12,10,8,6 reps – going up in weight each set
- Chest Fly to Neutral Grip Press – 12 reps (count each rep) – 5 sets
- Overhead Tricep Extension – 10 reps – 4 sets
- Bicep Curl Press Out – 8 reps each arm – 4 sets
- Tricep Dips – 10 reps – 4 sets
- Bicep Curl Variation – 12 reps – 4 sets
- Tricep Kickback – 10 reps each arm – 4 sets
10 min Stairmaster Intervals
- 1 min run
- 1 min slow – X5
- Use the slow min to catch your breath, go to speed 2 if you need to so you’re able to go hard again the next minute.
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.
Chest Fly to Neutral Grip Press
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. From here keeping the dumbbells close together and your palms facing each other bring the dumbbells down to your chest and back up then repeat the movements. Make sure your wrists need to be locked in and your palms should be facing each other the whole.
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.
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.
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.
Bicep Curl Variation
Stand with your feet about hips width apart and a dumbbell in each hand. This variation has both normal bicep curls and hammer curls. At the top of each rep your are going to turn your wrist over from your palms facing up, to have them facing each other to go from normal curls to hammer curls. Start with your palms both facing up, curl the weight up till your arms are in a 90 degree angle, rotate your wrists so your in hammer curl form and lower the weights, curl them back up the same way and rotate again.
Stand with your feet slightly staggered and your torso bent over about 45 degrees. Hold a dumbbell in one hand and the other leaning on your leg, a bench or something else. Bring your elbow up so your arm is bent 90 degrees and bring the dumbbell back straight in line with your arm. Slowly bring the dumbbell back down and repeat.