Derrik Olmstead

Erin

Joanna Quan Soon

Putting Landon through a killer chest day 😎

10 full reps, 10 pulses at bottom 

Perform flat bench press lying on floor. Come down until elbows hit floor

Floor dumbbell chest press

- Press the dumbbells straight up reaching full extension
- Come down until your arms reach 90 degrees

HEAVY incline dumbbell press

Starting with arms open to side palms up, do half circle motion putting hands together then press up to the front.

Half circle flys

Superset 1

Do exercises back to back resting 1 min on between

Decline machine chest press

- Raise plate until you reach shoulder height
- Pull the plate to your chest
- Explosively press the plate forward
- Keep your core engaged
- Lower with a controlled movement
- Do not rest on legs at the bottom

Plate front raise + press out

Superset 2

High to low cable flys

Wide push ups

Superset 3

Seated tricep extension machine

10 tricep extensions then hold for 10 seconds at the bottom. Repeat 3x

Overhead cable tricep extension”  30s

CHEST and TRICEPS 🏋️‍♀️

Great . I struggled a bit to do the number of reps , but was first time in some time going back to chest and triceps. Thanks !

CHEST and TRICEPS 🏋️‍♀️

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