This one is for my gym bro & bro-ettes who love a good chest & arm workout. I designed this for gym equipment but make suggested substitutions where needed.
A.Warm-up
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.5 Sets:
B1. Bench Press
1 x 5 reps (heavy!)
Then reduce weight for 4 x 8
*Rest 1 minute between sets
*Sub with dumbbells if preferred
C. 3 Sets:
C1. Incline dumbbell chest fly x 12 reps
C2. Seated incline dumbbell bicep curl x 10 reps
*Rest 30 seconds between sets
*Sub with a flat bench if you don’t have an incline bench
D. 3 Sets:
D1. Cable rope tricep pushdowns x 15 reps
D2. Cable rope bicep curl x 15 reps
*Rest 20 seconds between sets
*Use the same attachment for both movements and just move it up/down
**Sub with bands if you don’t have a cable machine
E. 3 Sets:
E1. Seated dumbbell lateral raise x 12 reps
E2. Incline push-ups on bench x 15 reps (on these, keep a narrow grip and elbows pointed in by your sides for more of a triceps focus
F. Burnout (optional) x 3 Sets:
F1. Plate ground to overhead x 10 reps
F2. Plate overhead press x 10 reps
F3. Plate overhead tricep extension x 10 reps
F4. Plate halo x 10 reps each side
*Sub with dumbbell if needed