Chest/Triceps/Core Blast

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Program Introduction:

This workout is a GREAT kick for your chest, triceps and abs.  At the same time, we’ll keep things moving and keep your heart rate up as well. No matter what, think about challenging yourself through the entire workout. See where you can beat your best numbers and push for new PRs where possible.

Before beginning this program you must read the following Disclaimer and Terms of Use. You acknowledge that you follow this workout – or any other workout on our site – at your own risk, and that you have consulted with your physician regarding your participation in this program. You also acknowledge that RoxStar Fitness, LLC is not liable for any injuries that you may incur.    

Warm Up: Before you begin this workout you’re going to definitely want to do about 5-10 mins of easy cardio to get the blood flowing and your body ready to train. You can also follow with foam rolling any areas of your body that are tight or sore. Once you do this, you’re ready to begin.    


 

Exercise Name Reps Sets Weight and Notes Tempo Rest

Giant Set #1

 Bench Pushups  S1 – 15r
S2 – 12r
S3 – 12r
S4 – 10r
 4  Perform this with your hands on the edge of a bench. Pay attention to tempo, and think about squeezing the muscle throughout the motion  2/0/2 No Rest 
 DB Chest Fly  S1 – 15r
S2 – 12r
S3 – 10r
S4 – 10r
 Increase weight with each set. S4 use the same weight as S3.  2/0/2   No Rest 
Bench Reverse Crunch S1 – 25r
S2 – 20r
S3 – 20r
S4 – 20r
4 Bodyweight. I like to do these on the decline bench, and pull the legs in tight to the chest. You can also do it on a flat bench.  2/0/2 60-70s Btw Sets

Giant Set #2

Incline Bench Press S1 – 10r
S2 – 10r
S3 – 8r
S4 – 6r
4 Increase weight for each set. 2/0/2 No Rest
Dumbbell Triceps Extension S1 – 12r
S2 – 12r
S3 – 10r
S4 – 10r
4 Increase weight for each set. From S1 to S2, it might only be a small increase like 2.5 pounds. For s4, use the same as S3. 2/0/2 No Rest
Bicycle Crunch All Sets 20r 4 Bodyweight – each side gets 1 count 2/0/2 60s then repeat for number of sets.

Giant Set #3

Flat DB Press S1 – 12r
S2 – 10r
S3 – 10r
S4 – 20r
4 Increase weight for each set. Final set drop to a weight just below S1 and go for failure. 2/0/2 No Rest
Bench Dips S1 – 20r
S2 – 20r
S3 – 15r
S4 – 15r
4 Bodyweight. Work on feeling the triceps during the entire range of motion 2/0/2 No Rest
Bench Lying Leg Raise S1 – 25r
S2 – 25r
S3 – 20r
S4 – 20r
4 Lying down on a flat bench, lift the legs straight up in the air. 2/0/2 60-80s Btw Sets

 

TERMS AND REFERENCE

We suggest you refer to Bodybuilding.com’s amazing exercise database for full video tutorials.  That can be found here: http://www.bodybuilding.com/exercises/

** AMRAP – As many reps as possible

** Super Set – perform one set of each of the exercises back to back with no rest in between, you may rest as notated below after the second exercise

** Giant Set – perform one set of each of the exercises back to back with no rest in between, this is basically like a circuit; rest only after the final exercise as notated.

** Straight Set – perform the first set, rest, then perform the next set, rest, and repeat until you reach the final set. This is not performed as the circuit type of work above.

** BB = Barbell, DB = Dumbbell, KB = Kettlebell, RB = Resistance Band, SB = Stability Ball, SA = Single Arm, SL = Single Leg, BO = Bent Over

** Tempo = Eccentric (Returning to start)/Hold at the bottom of the motion/Concentric (Starting the motion)/Hold at the top of the motion. Example: Squat 2/0/2/0 2 to lower into the squat, no hold at the bottom, 2 to stand up, no hold at the top.