Gym Style: Chest & Triceps...DETAILS

Cathe Friedrich

Cathe Friedrich

Administrator
Gym Style: Chest & Triceps is approximately 48 minutes in length and will provide you with a very intense and thorough workout. You will start your chest workout with drop sets of push ups to get a TOTAL pump in your chest. There will be a slight rest between every set of push ups. Be sure to use whatever modification necessary if standard push ups do not suit you (ie: do them on your knees, or use push up handle bars. etc). After that you will go on to standard, yet tried and true, exercises with a heavy weight and controlled rep speed (mostly a 2/2 count) with moderate rests between sets. We all agreed that at the end of the chest workout, our pec's were pumped and on fire. Triceps will leave you equally pumped and challenged. Especially with the inclusion of the band bonus burns, yowsa! Here is the breakdown of the workout:

Warm Up

CHEST

Push ups -16 reps

Push ups -14 reps

Push ups -12 reps

Push ups -10 reps

Push ups -8 reps

Push ups -6 reps

Push ups -4 reps

Push ups -2 reps

Dumbbell Bench Press #1

Dumbbell Bench Press #2

Dumbbell Bench Press #3

Dumbbell Chest Flys #1

Dumbbell Chest Flys #2

Dumbbell Chest Flys #3

Dumbbell Incline Chest Press #1

Dumbbell Incline Chest Press #2

Dumbbell Incline Flys #1

Dumbbell Incline Flys #2

Barbell Close Grip Press #1 (transition exercise to triceps)

Barbell Close Grip Press #2


TRICEPS

Dips

Dumbbell Lying Extensions #1

Dumbbell Lying Extensions #2

Dumbbell Seated Extensions #1

Dumbbell Seated Extensions #2

Dumbbell Cross Body Extensions #1

Dumbbell Cross Body Extensions #2

Band Bonus Burn...Cross Body Extentions

Dumbbell Kickbacks #1

Dumbbell Kickbacks #2

Band Bonus Burn....Kickbacks


Stretch


You will need a full sized step (preferably with 3 risers under each side), an adjustable barbell, various weighted dumbbells, and a medium tension resistance band to do this workout.

Music was created by Muscle Mixes and is an all instrumental mix of various styles of music to help keep you motivated.

All the clothing is by "Oh My Bod" except for the gold tops which are by KOS USA. All clothing can be ordered through Sharon at [email protected] or 888-442-2284 to receive a 20% discount on most merchandise.
 
Cathe Thank you very much for the update.We appreciate your hard work.Happy holidays.







Mariángeles a spanish terminator junkie.:)
 
Love the drop set push-ups idea! Also, glad that they are first while we are still strong & fresh! Thanks Cathe for taking time to inform us.
Your-Friend-In-Fitness, DebbieH http://www.handykult.de/plaudersmilies.de/wavey.gif[/img] If You Get The Choice To Sit It Out Or Dance...I Hope You DANCE!!!
 
Thanks for the update!! I agree with Debbie about the push-ups being first. I usually end up skipping them because my chest is usually too fried to do them at the end.

Aila:)
 
We are gonna be so buff, we're not going to know what to do with ourselves...

I'd better drop right now and start practicing those push-ups... there's space here behind my desk.
 
HOLY CHEST BURN, BATMAN!!! This sounds AWESOME !!!!!!!!!

Carol
:)
 
Holy Chest Burn is right.

72 push-ups....WOW....72 push-ups. Oh well, hard core is what we want hard core is what we're getting. Can't wait. Meanwhile I will work on my push-ups and see how many I can crank out before I receive this workout.

72 push-ups WOW!

Haydee
 
Jeez, the push ups have me very nervous!! It is a good thing they are first while I am still strong!

Thanks Cathe!
 
HOLY MOLY, LOOK AT ALL THOSE PUSHUPS! :eek:

Good thing I've been doing a lot of them lately, it will be good practice! :7
 
OH MAN:eek: I'm terriable @ push-ups;( I'm thinking you knew that }( Hopefully one day soon I can work up to 72 ;-) Thanks for giving me a push or should I say shove to get going on these:7

Take care,
~Nicole
 
Oh my goodness... that is all I can say.... well, on the bright side, these are definately workouts that I will have to work into... no way I can do that chest work first time... probably will take me a year to build up to this.

ouch...
 
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