Summer Bodies: Big chest energy! (Chest & triceps)

This workout will make your pecs sore as heck tomorrow. A lot of these exercises utilize a bench, but if you don't have one, you can do most of them on a mat. (Sub floor press for bench press, etc.) A. Warmup (Upper Body 1) 3 sets Plank jacks x 20 reps Superman lifts x 10 reps Inchworm push-ups x 5 reps Band pull apart x 20 reps B. 4 sets B1. Bench press (barbell or dumbbell) 1 x 8 – heavy! Then take off ~10% of the weight and do 3 x 8 with a pause at the bottom of each rep *Rest 60 seconds between sets C. 3 sets C1. Dumbbell incline fly x 12 reps (sub with flat bench if needed) C2. Push-ups with slow eccentric (3 counts down) x 10-15 reps (drop to knees if needed) *Rest 30 seconds between sets D. 4 sets D1. Dumbbell incline bench x 15 reps (sub with flat bench if needed) D1. Incline prone plate (or dumbbell) raise x 15 reps *rest 30 seconds between sets E. 3 sets (tricep torcher circuit) E1. Dumbbell overhead press to tricep extension x 10 reps E2. Overhead tricep pulses x 10 reps E3. Bent over tricep raises x 10 reps E4. Overhead static hold x 10 seconds Rest 1 minute between sets