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Get ready for summer with this Chest and Tricep Workout

Today’s…

workout of the day, we are going to be doing a Chest and Tricep Workout. This is a great workout that will get you the chest and arm pump you are looking for! 

Cardio Round 1…

For today’s cardio, we are going to be doing a 2 mile run on the treadmill. This is a great way to get your heart rate up and the blood flowing. If it is nice outside, feel free to substitute this with a 2 mile run outside instead. 

Weights…

For our weights today we are going to be hitting chest and arms. We will kick it off with barbell bench press which we will do 6 sets of. The first 2 sets are to warm and then we will get into our primary sets of 4×6. With our bench, we are going to superset dumbbell tricep extensions. This means that after every primary bench set, you will do a set of dumbbell extensions. That is what supersetting means.
 
After bench, we will move into the next 6 exercises which will include supersets. The goal of the workout today is that for every chest exercise we superset a tricep exercise. Get after it today!
 

Abs…

For abs we are going to do 3 different exercises for 2 rounds. The ab workout is designed to target those lower abdominal muscles! 

Stretch

To end the workout, stretch out those muscles to prevent soreness and injury. Recovery is the most important part after working out, so make sure to take care of your body and it will take care of you. Stretch it out for a total of 10 – 15 minutes depending on how much time you have. 

Chest and Tricep Workout:

Chest and Tricep Workout

CARDIO:

– 2 mile run for time

WEIGHTS:

– Barbell bench press – 10, 8, 6, 6, 6, 6

    – superset with dumbbell tricep extensions – 4×10

– dumbbell incline bench – 4×10

    – superset with one arm dumbbell tricep extension – 4×10

– dumbbell pull overs – 4×10

    – superset with bench dips – 4×10

– one arm cable tricep extensions – 4×10 (each arm)

    – superset with pushups – 4×2

ABS:

– 2 rounds of the following:

    – 20 reps of weighted toe touches

    – 10 reps of weighted leg raises

    – 10 reps of weighted oblique dips (each side)

Barbell Bench Press

Dumbbell Tricep Extension:

Dumbbell Incline Bench:

Dumbbell One Arm Tricep Extension:

Dumbbell Pullovers:

Body Weight Dips:

One arm Cable tricep extension:

Push-ups:

Weighted toe touches:

Weighted leg raises:

Weighted oblique dips:

Takeaways

If you are looking for more workout of the day ideas, be sure to go check out our page here for more.

If workout of the day isn’t really your thing, we have workout plans and progression programs here! Be sure to check them out and find what workout plan is best for you (lean mass or strength).

 

About Post Author

Bobby Petrillo

Bobby Petrillo is 28 years old from Charlotte NC. He went to UNCW where he studied accounting but has been working in Data Analytics since graduating in 2017. Fitness has always been a big part of his life ever since freshman of high school. He is passionate about sharing his health and exercise knowledge to help others achieve their goals.
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