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GYM: Chest & Arms + Quick HIIT

July 22

Chest & Arms + Quick HIIT

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

Superset with

  1. Bench Push Ups – 10 reps – 6 sets


  1. Overhead Tricep Extension – 10 reps – 4 sets

Superset with

  1. Bicep Curls – 10 reps – 4 sets
  2. Tricep Kick Back – 10 reps each arm – 4 sets

Superset with

  1. Pull Overs – 10 reps – 4 sets


Tri-set! Perform exercises 1-3 back to back

  1. Chest Flies – 10 reps – 4 sets
  2. Tricep Dips – 10 reps – 4 sets
  3. Hammer to Wide Bicep Curl – 12 reps – 4 sets


Quick HIIT

3 exercises – 40 sec each  – 20 sec rest in between – 3 rounds

  1. Front Lunge to Side Squat
  2. Plank Up Down
  3. Half Burpee


Chest Press

Lay flat on a bench with a dumbbell in each hand. Slowly bring the dumbbells down towards your chest till you feel a good stretch keeping your palms facing away from you. Your elbows should be about 45 degrees out from your torso.


Bench Push Ups 

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.


Overhead Tricep Extension

Holding the bar above your head, lower the bar behind your head only bending at the elbows. As you push the bar up squeeze your triceps at the top and repeat.


Bicep Curls

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. It’s important to keep your core tight to prevent your lower back from arcing. Also make sure you are not swinging the dumbbell up with each curl, this exercise should be slow and controlled.


Tricep Kick Back

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.


Pull Overs 

With one dumbbell in hand get positioned on a bench with just your shoulder blades on the bench and your legs bent holding you up. Keep your core tight and try not to arch your back. Start by holding the end of the dumbbell with both hands above your head, slowly bring the dumbbell back behind you until you feel a good stretch through your chest and bring it back up above your head.


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.


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 Bicep 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.


Quick HIIT

3 exercises – 40 sec each  – 20 sec rest in between – 3 rounds

Front Lunge to Side Squat


Plank Up Down


Half Burpee


July 22
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