HOME: Chest & Arms + Cardio

Chest & Arms + Cardio

1. Chest Press – 12,12,10,10 reps

Superset with

2. Incline Push ups – 10 reps – 4 sets

 

3. Incline Curls – 10 reps – 4 sets
4. Overhead Tricep Extension – 10 reps – 4 sets

 

Triset – Perform each exercise back to back – only resting between sets – 4 sets

5. Bicep Curl Press out – 6 reps each arm
6. Tricep Kick Back – 10 reps each arm
7. Hammer to Wide Curl – 10 reps

 

Quick HIIT Cardio 

Perform each exercise for 40 sec with a 20 sec rest in between – 3 rounds

1. Half Burpee
2. Pulse Jump Squat
3. Plank Up Downs

 

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.

 

Incline 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.

 

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 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.

 

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.

 

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 

Perform each exercise for 40 sec with a 20 sec rest in between – 3 rounds 

Half Burpee

 

Pulse Jump Squat 

 

Plank Up Downs