Week 4, Workout 2: Chest & Triceps
Chest & Triceps: Warm Up
WARM-UP:
Optional: perform 3-5 minutes of cardio before starting warm-up exercises.
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Knee Push-ups - 30 seconds
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Backward Arm Swing- 30 seconds
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Forward Arm Swing- 30 seconds
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Inchworm - 30 seconds
Move on to activations to get those muscles ready to work!
Week 4: Chest & Triceps Activation
ACTIVATIONS:
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Arm Circles - 20 reps
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Jumping Jacks - 30 reps
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Tricep Pushup (from knee, keep arms and elbows close to sides) - 10 reps
Repeat each exercise three times then move on to circuit.
Week 4: Chest & Triceps Circuit
CIRCUIT: (Do all exercises back-to-back)
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Tricep Kickbacks - 12 reps
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Chest Press - 12 reps
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Skull Crusher - 12 reps
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X Mountain Climbers - 20 reps
45 Second rest and then do it again, a total of 3 times.
Week 4: Chest & Triceps Superset 1
Supersets (perform each exercise back-to-back)
SUPERSET 1:
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Pushup - 12 reps
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Tricep Extension - 12 reps
30 second rest and then do it again, a total of 3 times.
Week 4: Chest & Triceps Superset 2
SUPERSET 2:
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Chest Fly - 12 reps
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Tricep Dip - 12 reps
30 second rest and then do it again, a total of 3 times.
Week 4: Chest & Triceps Burnouts
BURNOUTS
(30 second rest between burnouts, perform once)
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Pushup and Side Plank - 60 seconds
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Burpees - 60 Seconds
Chest & Tricep Cooldown and Stretch
COOL DOWN & STRETCH
Hold each stretch for 20 seconds or 20 seconds each side.