Chest and triceps

AM Aida M.
36 min · Arms, Back, Cardio, Chest

Assault Bike Seated Chest Press Flat Bench Dumbbell Flyes

1:00 1:00 1:00

rest rest rest

10 min 3 sets 12 reps 3 sets 12 reps

Incline Bench Dumbbell Flyes Incline Dumbbell Bench Chest Press Decline Bench Dumbbell Press

1:00 1:00 1:00

rest rest rest

3 sets 12 reps 3 sets 12 reps 3 sets 12 reps

Dumbbell Pullovers Bent Over Double Arm Tricep Seated Single Arm Overhead
Kickbacks Dumbbell Tricep Extensions

1:00 1:00 1:00

rest rest rest

3 sets 12 reps 3 sets 12 reps 3 sets 12 reps

3 sets for each hand

TE bLuE Page 1 of 2 Powered by WorkoutLabs Train

CHEST AND TRICEPS AIDA M

Push-ups

3 sets 8 reps

TE bLuE Page 2 of 2 Powered by WorkoutLabs Train

Assault Bike

Primary muscle group(s):

Chest, Quadriceps

Take a solid position on the assault bike, ensuring your feet and hands are in a fixed and
steady position.

As you apply pressure to the pedals, allow the hands to move with the motion of the
handles.

In a seated position, either control the speed with your legs, arms, or a combination of
both to work up a sweat.

Hammer Strength Machine / Seated Chest Press

Primary muscle group(s):

Chest

Secondary:
Abs, Shoulders, Triceps

Sit on the seat with your upper chest just above the horizontal handles.

Push the foot lever until you are able to grasp the lever.

Gras the handles using a wide overhand grip and place your elbows out to the sides just
below your shoulders.

Release the foot lever and press the hand lever out until your arms are fully extended.

Return the weight until your chest muscles are slightly stretched.

TE bLuE Powered by WorkoutLabs Train

Flat Bench Dumbbell Flyes

Primary muscle group(s):

Chest

Secondary:
Abs, Shoulders, Triceps

Holding a pair of dumbbells, sit on a flat bench and slowly lower yourself back.

Keep a tight core as you push the dumbbells above your chest. The dumbbells will be
facing one another and held together.

With a slight bend in the elbow, open up your chest and slowly lower the dumbbells to
the sides.

When the dumbbells are parallel with the ground, pause, and return to the starting
position.

Incline Bench Dumbbell Flyes

Primary muscle group(s):

Chest

Secondary:
Abs, Shoulders

Set up an incline bench at about 30 degrees.

Lie on the bench and hold a dumbbell in each hand with an overhand grip.

Make sure you keep your back flat and your shoulders pushed back

Turn your hands in so that your palms are facing each other, holding the dumbbells over
your chest with your elbows slightly bent and pointing outwards. (As if you are hugging
someone)

Lower the dumbbells out to the side of your shoulders, while keeping your elbows
slightly bent in a smooth arcing motion.

Continue lowering them until you feel a stretch in your chest and shoulders. Pause for a
count of one.

Bring the dumbbells back to the starting position in the same smooth arc with your
elbows slightly bent until the dumbbells are nearly touching.

Repeat

TE bLuE Powered by WorkoutLabs Train

Incline Dumbbell Bench Chest Press

Primary muscle group(s):

Chest

Secondary:
Abs, Shoulders, Triceps

Set up an incline bench so the back rest is at about a 45 degree angle.

Hold a dumbbell in each hand with an overhand grip. (Palms facing away from you)

Sit on the bench with your feet flat on the floor and your back and shoulders pressed
firmly back against the back rest.

Raise the dumbbells up to your shoulder level, keeping your elbows bent at 90 degrees.

Push the dumbbells up and away from you using your shoulders and chest while
straightening your arms.

Continue raising the dumbbells until your arms are straight and the dumbbells are
suspended above your chest. Hold for a count of one.

Lower the dumbbells back towards your chest by relaxing your chest and shoulders
while bending your elbows.

Hold for a count of one

Repeat.

Decline Bench Dumbbell Press

Primary muscle group(s):

Chest

Secondary:
Shoulders, Triceps

Sit on a decline bench and place your feet under the leg brace. Rest a dumbbell on each
thigh.

Grab hold of the dumbbells with an overhand grip and lie back on the bench.

Position the dumbbells on either side of your chest. Your palms should face outwards
and your arms should be bent under each weight.

Slowly press the dumbbells up from the elbows until your arms are fully extended over
your chest.

Return to the starting position by lowering the dumbbells to either side of your chest
again. You should feel a slight stretch in your chest and shoulders.

TE bLuE Powered by WorkoutLabs Train

Dumbbell Pullovers

Primary muscle group(s):

Chest, Upper Back & Lower Traps

Secondary:
Abs, Shoulders, Triceps

Lie with your upper back perpendicular on a bench.

Bend your knees and place your feet flat on the floor and flex your hips so that your
body is in line.

Grasp a dumbbell between your hands under the inner plate, palms facing up.

Position the weight over your chest with your elbows slightly bent.

Keep your elbows bent as you lower the dumbbell over your head until your upper arms
are in line with your torso.

To return to the starting position, pull the dumbbell up and over your chest.

Try to avoid raising your hips and maintain a small bend in your elbows throughout
the movement.

Bent Over Double Arm Tricep Kickbacks

Primary muscle group(s):

Triceps

Secondary:
Abs, Lower Back

Holding a pair of dumbbells with an overhand grip, stand tall with your chest up and
core braced. Bend at the hips while keeping your back completely flat.

Once your upper body is parallel with the floor, bring your upper arms to your sides.
Begin by pushing the dumbbells back and behind you.

Pause at the top of the movement and feel the contraction in your triceps. Slowly lower
the dumbbells and begin again.

TE bLuE Powered by WorkoutLabs Train

 Seated Single Arm Overhead Dumbbell Tricep Extensions

Primary muscle group(s):

Shoulders, Triceps

Sit on a bench while holding a dumbbell in your left hand with an overhand grip. Tighten
your core and straighten your lower back. Lift the dumbbell to shoulder height.

Push the dumbbell overhead with your palm facing forward. Keep the upper arm in
place. Slowly bend at the elbow and lower the weight behind your head.

Push the dumbbell back up over your head squeezing the tricep muscle. Immediately
begin the next repetition. Switch sides once you have completed all repetitions.

Push-ups / Pushups

Primary muscle group(s):

Chest

Secondary:
Abs, Shoulders, Triceps

Get into position by placing your hands flat on the floor, directly below your shoulders.

Extend your legs out behind you, with only your toes and balls of your feet touching the
floor.

Hold your body up and keep your back straight by tightening your abdominal muscles.

Your neck and head should be bent slightly back.

Lower your chest towards the ground by bending your elbows until your chest is just
above the ground or you feel a stretching of your chest and shoulders. Hold for a count
of one.

Press upwards from your chest and shoulders, straightening your arms as you return to
the starting position. Hold for a count of one.

Repeat.

TE bLuE Powered by WorkoutLabs Train

Powered by TCPDF (www.tcpdf.org)