Chest and Biceps
KEEP YOUR CORE ENGAGED FOR THE ENTIRE WORKOUT
How to engage your core
Be sure to keep your chest up, shoulders back and down in the socket, elongate your torso, hips back, and squeeze your glutes.
Avoid rounding shoulders or curving your spine.
WARM UP
X Behind the head
- 10 reps
This Guy
- 10 reps
Reach and Open
- 10 reps
Palms Out and Up
- 10 reps
March in Place
- 10 reps per side
Standing Kick Butts
- 10 reps per side
Wide Stance Inside Heel Taps
- 10 reps per side
Knee bends because the hip is moving back. If you can’t make it all the way to your heel without rounding your shoulders, don’t worry about it. You can tap the inside of your shin or even inside of your knee if need be.
AND THEN GO DIRECTLY INTO...
8 MINUTE ON ELLIPTICAL
AND THEN GO DIRECTLY INTO...
PART #01
- SUPERSET: Walkout X Jumping Jacks
- SETS: 3
- REST BETWEEN SETS: No rest
Walkout
- REPS: 12
- NOTES:
- Start from standing position with knees and toes facing forward.
- Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged.
- Be sure to return to a full stand before going into the next rep.
Jumping Jacks
- REPS: 30
- NOTES:
- Just like gym class
- Make sure your arms and legs get all the way out and back. People cheat this all the time.
AFTER LAST SET, GO DIRECTLY INTO...
PART #02
Push Ups
- REPS: 10
- SETS: 1
- NOTES:
- Your weight back toward your heels to keep lower body stable.
- If you can’t touch your chest to the floor, don’t. If you can push back up from just past halfway down, you’re going far enough to get
- Your elbows should be angled slightly toward your body, not flared out away from the body. Position palms parallel to arm pits (as opposed to directly parallel with shoulders.)
AFTER LAST SET, REST 2 MINUTES AND THEN GO INTO...
PART #03
- SUPERSET: Flat Bench Underhand Press X Hammer Curl
- SETS: 3
- REST BETWEEN SETS: 45-60 seconds
Flat Bench Underhand Press
- WEIGHT: 20 LB DBs
- REPS: 10-12
- NOTES:
- Starting position: dumbbells should be positioned parallel with the bottom of your chest or possibly even slightly below the chest (most people place their hands too high when bench pressing). Your elbows and hands should be angled below your shoulders as opposed to parallel to them. (Think of pressing from a 45 degree angle as opposed to a 90 degree angle.)
-Your palms are facing in the direction of the top of the body.
- As your arms start moving up, you will rotate slightly so that the inside of your biceps end up facing each other.
- Slowly return to starting position. (This is actually the most important part of the exercise.)
Hammer Curl
- WEIGHT: 15 LB DBs
- REPS: 10-12
- NOTES:
- Keep your arms close to your body.
- The outside of DB should end up parallel to front of shoulder, the tip of your elbow pointing toward the floor.
AFTER LAST SET, GO DIRECTLY INTO...
PART #04
Push Ups
- REPS: 10
- SETS: 1
- NOTES:
- Your weight back toward your heels to keep lower body stable.
- If you can’t touch your chest to the floor, don’t. If you can push back up from just past halfway down, you’re going far enough to get
- Your elbows should be angled slightly toward your body, not flared out away from the body. Position palms parallel to arm pits (as opposed to directly parallel with shoulders.)
AFTER LAST SET, REST 2 MINUTES AND THEN GO INTO...
PART #05
- SUPERSET: Incline Bench Chest Press X Hammer Curl w Palm Rotation
- SETS: 4
- REST BETWEEN SETS: 30-45 seconds
Incline Bench Chest Press
- WEIGHT: 25 LB DBs
- REPS: 10-12
- NOTES:
- Starting position: dumbbells should be positioned parallel with the bottom of your chest or possibly even slightly below the chest (most people place their hands too high when bench pressing). Your elbows and hands should be angled below your shoulders as opposed to parallel to them. (Think of pressing from a 45 degree angle as opposed to a 90 degree angle.)
- As your arms start moving up, you will rotate slightly so that the inside of your biceps end up facing each other.
- Slowly return to starting position. (This is actually the most important part of the exercise.)
Hammer Curl w Palm Rotation
- WEIGHT: 15 LB DB
- REPS: 10 per arm/ alternating
- NOTES:
- Don’t rotate palm until the dumbbell is parallel with front of shoulder.
AFTER LAST SET, GO DIRECTLY INTO...
PART #06
Push Ups
- REPS: 10
- SETS: 1
- NOTES:
- Your weight back toward your heels to keep lower body stable.
- If you can’t touch your chest to the floor, don’t. If you can push back up from just past halfway down, you’re going far enough to get
- Your elbows should be angled slightly toward your body, not flared out away from the body. Position palms parallel to arm pits (as opposed to directly parallel with shoulders.)
AFTER LAST SET, REST 2 MINUTES AND THEN GO INTO...
PART #07
Biceps Curl
- WEIGHT: 20 LB DBs
- REPS: 10-12 up on 1/ down on 5
- SETS: 3
- REST BETWEEN SETS: 30 seconds
- NOTES:
- Keep your shoulders out of it. The point of your elbow should be parallel with the floor in the curl position.
- Be sure your arms make it all the way down on the way back and pause slightly before going into the next rep.
AFTER LAST SET, GO DIRECTLY INTO…
PART #08
Push Ups
- REPS: 10
- SETS: 1
- NOTES:
- Your weight back toward your heels to keep lower body stable.
- If you can’t touch your chest to the floor, don’t. If you can push back up from just past halfway down, you’re going far enough to get
- Your elbows should be angled slightly toward your body, not flared out away from the body. Position palms parallel to arm pits (as opposed to directly parallel with shoulders.)
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #09
- SUPERSET: Up and over sit ups X Side Plank Hold
- SETS: 3
- REST BETWEEN SETS: No rest
Up and over sit ups
- REPS: 10
- NOTES:
- You can use the momentum of your arms coming up and over to help get off the ground providing you don't round shoulders or curve back.
- You should end up in a seated position with your palms at your side. Your torso should be at maximum length.
Side Plank Hold
(Left Side)
- DURATION: 30 seconds per side
- NOTES:
- When you are in side plank, you can push down with palm to engage your shoulders. Palm and elbow align horizontally, elbow and armpit align vertically.
- Shoulder-to-shoulder should be flat across. Make sure non-planking shoulder stays back.
Side Plank Hold
(Right Side)
- DURATION: 30 seconds per side
- NOTES:
- When you are in side plank, you can push down with palm to engage your shoulders. Palm and elbow align horizontally, elbow and armpit align vertically.
- Shoulder-to-shoulder should be flat across. Make sure non-planking shoulder stays back.
COOL DOWN
HIP FLEXOR STRETCH - LEFT SIDE
- Hold each position for 5 seconds
HIP FLEXOR STRETCH - RIGHT SIDE
- Hold each position for 5 seconds
Reach Under and Open
- REPS: 5 per side (10 in total) with 3-count hold
Knee Roll Overs
- REPS: 5 per side (10 in total) with 3-count hold
Hold for 10 seconds
Hold for 10 seconds
Hold for 10 seconds
Hold for 10 seconds
Great work!
Remember to check-out with me.