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#12 Hardcore Series: Gym Style Chest and Triceps
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 is 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 Extensions 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.
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