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HOME: Chest & Arms + Cardio

December 30, 2022

Chest & Arms + Cardio

  1. Chest Press – 14,12,10,8 reps


  1. Tricep Dips – 10 reps – 4 sets

Superset with

  1. Chest Flies – 10 reps – 4 sets


  1. Bicep Curls – 10 reps – 4 sets

Superset with

  1. Overhead Tricep Extensions – 10 reps – 4 sets


Tri-set – Perform each exercise back to back only resting between  sets

  1. Tricep Kick Backs – 10 reps arm – 4 sets
  2. Hammer to Wide Curl – 10 reps – 4 sets
  3. Push Ups – 10 reps – 4 sets



Quick HIIT Circuit – Perform exercises 1-5 for 40 sec with a 20 sec in between – 3 rounds

  1. Half Burpee
  2. Jump Lunge
  3. Plank Side Taps


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.


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.


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 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.


Overhead Tricep Extensions 

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.


Tricep Kick Backs

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.


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.



Quick HIIT Circuit – Perform exercises 1-5 for 40 sec with a 20 sec in between – 3 rounds

Half Burpee 

Position yourself into the plank position with your shoulder directly over your hands. From here you are going to jump your feet up towards your hands, bring your hands off the ground and bring your torso up into a low squat position. Hold this position for a second then place your hands back on the ground into that plank, jump your feet out, back in, and repeat.


Jump Lunge 


Plank Side Taps 


December 30, 2022
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