My Fitness Journey - Chest and Triceps

Better late than never, I finally got round to writing out my first workout of the week. This is my Monday morning routine. I'll do my best to add photos when I can!

1) Press-ups - 4 x 15 reps

Face to the floor!

2) Tricep dips - 4 x 12 reps

I usually just do these from a bench.

3) Bench press - 4 x 12 reps OR 5 x 6 reps with heavier weight)

As I usually go on my own, I use the Smith machine. This also helps distribute the weight equally across both sides.

4) Dumbbell press - 4 x 12 reps OR 5 x 6 reps with heavier weight)

Keeping the dumbbells 90 degrees from your torso so that your palms face towards your feet.

5) Incline dumbbell press/dumbbell chest flies - 4 x 12 reps OR 5 x 6 reps with heavier weight)

Prop that bench up and go again! This time, however, add a flies motion in with a smaller weight before you rest between sets. The process will go incline chest press followed by dumbbell flies followed by a minute rest, then repeat.

6) Cable flies - 3 x 15 reps

This one often hurts following the last few exercises but it'll help add definition to your chest.

7) Tricep pulldowns with EZ bar - 4 x 12 reps

Finally swapping to triceps will feel like a relief after all that chest work.

8) Tricep rope pulldowns - 4 x 12 reps

Same concept as before, just tweaked to use slightly different movements.

After all of that, I usually finish up with a 1 - 2 mile run just to loosen up a little.

So there you have it, my chest and triceps routine. What would you recommend I add to it? Feel free to try it and let me know what you think!

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