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Week 4, Workout 2: Chest & Triceps
Chest & Triceps: Warm Up

Chest & Triceps: Warm Up

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WARM-UP:
 

Optional: perform 3-5 minutes of cardio before starting warm-up exercises.
 

  • Knee Push-ups - 30 seconds

  • Backward Arm Swing- 30 seconds

  • Forward Arm Swing- 30 seconds

  • Inchworm - 30 seconds

 

Move on to activations to get those muscles ready to work!

 

Week 4: Chest & Triceps Activation

Week 4: Chest & Triceps Activation

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ACTIVATIONS:
 

  • Arm Circles - 20 reps

  • Jumping Jacks - 30 reps

  • 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

Week 4: Chest & Triceps Circuit

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CIRCUIT: (Do all exercises back-to-back)
 

  • Tricep Kickbacks - 12 reps

  • Chest Press - 12 reps

  • Skull Crusher - 12 reps

  • X Mountain Climbers - 20 reps

45 Second rest and then do it again, a total of 3 times.

 

Week 4: Chest & Triceps Superset 1

Week 4: Chest & Triceps Superset 1

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Supersets (perform each exercise back-to-back)

SUPERSET 1:
 

  • Pushup - 12 reps

  • Tricep Extension - 12 reps

 

30 second rest and then do it again, a total of 3 times.

Week 4: Chest & Triceps Superset 2

Week 4: Chest & Triceps Superset 2

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SUPERSET 2:
 

  • Chest Fly - 12 reps

  • Tricep Dip - 12 reps

30 second rest and then do it again, a total of 3 times.

Week 4: Chest & Triceps Burnouts

Week 4: Chest & Triceps Burnouts

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BURNOUTS

(30 second rest between burnouts, perform once)

  • Pushup and Side Plank - 60 seconds

  • Burpees - 60 Seconds

 

Chest & Tricep Cooldown and Stretch

Chest & Tricep Cooldown and Stretch

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COOL DOWN & STRETCH
 

Hold each stretch for 20 seconds or 20 seconds each side.

 

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