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Week 2, 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!

 

Chest & Triceps: Activation

Chest & Triceps: Activation

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ACTIVATION:
 

  • Arm Circles - 20 reps

  • Tricep Pushup (from knee, keep arms and elbows close to sides) - 10 reps

  • Burpee - 10 reps
     

Repeat each exercise twice then move on to circuit.

 

Chest & Triceps: Circuit

Chest & Triceps: Circuit

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

  • Chest Press - 12 reps

  • Tricep Dip - 12 reps

  • Chest Fly - 12 total

  • Tricep Extension (one arm only) - 6 per side
     

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

 

Chest & Triceps: Superset 1

Chest & Triceps: Superset 1

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Supersets (perform each exercise back-to-back)

SUPERSET 1:
 

  • Sprawl - 10 reps

  • Skull Crusher 12 reps

 

Chest & Triceps: Superset 2

Chest & Triceps: Superset 2

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SUPERSET 2:
 

  • Pushup- 10 reps

  • Tricep Extension - 12 reps
     

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

Chest & Triceps: Burnouts

Chest & Triceps: Burnouts

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BURNOUTS

(30 second rest between burnouts, perform once)

  • Bicep Curl to Shoulder Press - 60 seconds

  • X Mountain Climber - 60 Seconds

 

Chest & Triceps: Cooldown

Chest & Triceps: Cooldown

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COOL DOWN & STRETCH
 

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

 

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