Week 1, Day 4 – Beginners Chest & Tricep Workout

Day 4 – Chest & Triceps

1. Warm Up:

10 Minutes of Steady State Cardio on the Exercise Bike followed by 10 wide grip Press ups and 10 narrow grip press ups.

2. Working Sets

a. Chest Press Machine

Sets: 3 sets of 8 – 12 Reps

Rest: 20 seconds between each set.

Tempo: 2-1-2-0

b. E-Z Bar Close Grip Tricep Press

Sets: 3 sets of 8 – 12 reps

Rest: 30 seconds between each set.

Tempo: 2-1-2-0

c. Barbell Chest Press (Flat Bench) Super Set With Tricep Dips

Sets: 3 sets of ( Chest Press 8 – 12 Reps immediately followed by 12-15 Tricep Dips)

Rest: 30 Seconds between each set.

Tempo: 2-1-2-0

d. Tricep Push Down (Drop Set)

Sets: 3 sets of 8 – 12 reps – Drop Set Weight and Repeat until Failure on all 3 sets

Rest: 20 seconds between each set.

Tempo: 2-1-2-0

e. Cable Flys

Sets: 3 sets of 8 – 12 Reps

Rest: 20 Seconds between each set.

Tempo: 2-1-3-0

f. Machine Delt Fly Superset with Rear Delt fly

Sets: 3 sets of 10 – 12 reps.

Rest: 20 Seconds between each set.

Tempo: 3-1-2-0

3. The Finisher

Set 1: 12 Incline Dumbell Chest Press, 12 Tricep Over Head Extension, Push Ups Until Failure.

Rest: 45 seconds – 1 Minute

Set 2: 10 Incline Dumbell Chest Press, 10 Tricep Over Head Extension, Push Ups Until Failure.

Rest: 45 seconds – 1 Minute

Set 3: 8 Incline Dumbell Chest Press, 8 Tricep Over Head Extension, Push Ups Until Failure.

4. Cardio

Exercise Bike: 30 – 60 Minutes of Steady State Cardio.

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