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HOME: Chest & Arms + Cardio
June 24
Chest & Arms + Quick HIIT Cardio
- Chest Press – 12,12,10,10,8,8 reps
Superset with
- Elevated Push Up – 10 reps – 6 sets
- Seated Alternating Bicep Curls – 8 reps each arm – 4 sets
Superset with
- Overhead Tricep Extension – 10 reps – 4 sets
- Chest Flies – 12 reps – 4 sets
Superset with
- Bicep Curl Press Out – 8 reps each arm – 4 sets
- Tricep Dips – 12 reps – 4 sets
Superset with
- Hammer to Wide Curl – 12 reps (count each curl) – 4 sets
Quick HIIT Cardio
Perofrm each exercise for 40 sec with a 20 sec rest in between – 3 rounds
- Half Burpee
- Russian Twist
- Jump Lunges
Chest Press
Lay flat with a dumbbell in each hand. Slowly bring the dumbbells down towards your chest till you reach the ground keeping your palms facing away from you. Your elbows should be about 45 degrees out from your torso.
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 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 your back 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 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.
Quick HIIT Cardio
Perofrm each exercise for 40 sec with a 20 sec rest in between – 3 rounds
Half Burpee
Russian Twist
Jump Lunges