Day 5 - Friday Chest/Biceps/ Triceps


To view the weight training video, please press play

Day 5 is the third, and last part of the workout cycle and will work the chest and arms. The routine is divided into three parts, the first muscle group that will be trained will be the chest, followed by the biceps and triceps.

The following program will use a technique called super sets. Paul will show you how to effectively do this exercise in the training video.

Chest

Bench press

Warm up: 1 x 20 repetitions
Sets: 2 x 10 repetitions
Sets: 2 x 8 repetitions

Incline dumbbell bench press

Sets: 4 x 10 repetitions

Parallel bar dips super set with flat bench fly

Sets: 3 x 12 repetitions for each exercise performed in super set fashion (see video).

Biceps

Seated alternate dumbbell curls

Warm up: 1 x 20 repetitions
Sets: 4 x 10 repetitions

Preacher curls

Sets: 4 x 12 repetitions

Triceps

Close grip bench press

Warm up: 1 x 20 repetitions
Sets: 2 x 10 repetitions
Sets: 2 x 8 repetitions

Standing triceps push downs

Sets: 4 x 12 repetitions




 





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