Chest, Tris & Shoulders
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...
10 MINUTE ON ELLIPTICAL
AND THEN GO DIRECTLY INTO...
PART #01
- SUPERSET: Palm-to-forearm Moving Plank X ISO-Prone Cobra
- SETS: 2
- REST BETWEEN SETS: No rest
Palm-to-forearm Moving Plank
- REPS: 10
- NOTES:
- Keep core tight the whole time, watch out for over-arching back and rounding shoulders.
ISO-Prone Cobra
- REPS: 10 with 2-count hold
- NOTES:
1) Facedown, palms facing the floor.
2) Pull your shoulder blades together and hold.
3) From there, lift your sternum off the floor and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.)
4) Hold this position for a 3-count and then release.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #02
- SUPERSET: Chest Press with Hips Elevated X Resistance Band Neutral Grip Pull Apart
- SETS: 3
- REST BETWEEN SETS: 30 seconds
Chest Press with Hips Elevated
- WEIGHT: 20 LB DBs
- REPS: 10-12
- NOTES:
- Don’t let your lower back sag. Keep your hips high and your glutes and core tight for the entire set.
- Easy landings and controlled movement as your arms move back to the floor
Resistance Band Neutral Grip Pull Apart
- REPS: 10 with 1-count hold
- NOTES:
- Keep wrists straight and squeeze your shoulder blades together
AFTER LAST SET, REST 90 SECONDS AND THEN GO INTO...
PART #03
- SUPERSET: Underhand Incline Bench Press X Angled Front Raise with Chest Against Incline Bench
- SETS: 3
- REST BETWEEN SETS: 1 minute
Underhand Incline Bench Press
- WEIGHT: 15 LB DBs
- REPS: 10-12
- NOTES:
- 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.
- Entire back side of the body should be touching the bench including shoulder blades and small of back. So abs should be drawn in and glutes squeezed.
- Arms extend straight up. Be careful not to let Shoulder start rotating as you press.
Angled Front Raise with Chest Against Incline Bench
- WEIGHT: 10 Lb. DB
- REPS: 8 slow
- NOTES:
- Don’t raise your arms too high. Your palms shouldn’t be higher than your chest.
- Keep your upper traps down; don’t let them shrug up toward your ears.
AFTER LAST SET, REST 2 MINUTES AND THEN GO INTO...
PART #04
- SUPERSET: Flat Bench Press X Triceps Dip
- SETS: 3
- REST BETWEEN SETS: 45 seconds
Flat Bench Press
- WEIGHT: 25 LB. DBs
- REPS: 10-12 slow
- 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 s hould 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.)
Triceps Dip
- REPS: 15
- NOTES:
- You might look at this gif and think my hands are in a weird position. This is intentional. Palms are facing out (fingertips facing away from the rest of my body.) This will keep your shoulders from internally rotating as you dip.
- Hands are right outside the thighs
- Keep your core tight and chest forward as you move up and down
- Keep your hips back, watch out for the pelvis swinging forward. Your tailbone should practically be brushing up against the bench.
AFTER LAST SET, REST 2 MINUTES AND THEN GO INTO...
PART #05
- SUPERSET: Shoulder Press Neutral Grip X Behind the Neck Triceps Extension
- SETS: 3
- REST BETWEEN SETS: 30 seconds
Shoulder Press Neutral Grip
- WEIGHT: 15 LB. DBs
- REPS: 10-12
- NOTES:
- The dumbells should be lined up in front of the shoulders.
- Avoid letting your pelvis come forward as you press up.
Behind the Neck Triceps Extension
- WEIGHT: 30 LB. DB
- REPS: 10-12
- NOTES:
- Don't let your elbows flare out as you extend your arms.
AFTER LAST SET, GO DIRECTLY INTO...
PART #06
ISO-Prone Cobra Hold
- Duration: 30 seconds
- SETS: 1
- NOTES:
1) Facedown, palms facing the floor.
2) Pull your shoulder blades together and hold.
3) From there, lift your sternum off the floor.
4) Hold that position and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.) Hold this position.
5) Remember to breathe.
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.