Week 2, 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!

Chest & Triceps: Activation
ACTIVATION:
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Arm Circles - 20 reps
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Tricep Pushup (from knee, keep arms and elbows close to sides) - 10 reps
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Burpee - 10 reps
Repeat each exercise twice then move on to circuit.

Chest & Triceps: Circuit
CIRCUIT: (Do all exercises back-to-back)
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Chest Press - 12 reps
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Tricep Dip - 12 reps
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Chest Fly - 12 total
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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
Supersets (perform each exercise back-to-back)
SUPERSET 1:
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Sprawl - 10 reps
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Skull Crusher 12 reps

Chest & Triceps: Superset 2
SUPERSET 2:
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Pushup- 10 reps
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Tricep Extension - 12 reps
30 second rest and then do it again, a total of 3 times.

Chest & Triceps: Burnouts
BURNOUTS
(30 second rest between burnouts, perform once)
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Bicep Curl to Shoulder Press - 60 seconds
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X Mountain Climber - 60 Seconds

Chest & Triceps: Cooldown
COOL DOWN & STRETCH
Hold each stretch for 20 seconds or 20 seconds each side.