12192024
Comprehensive Chest, Tricep, and Core Workout Plan
Warm-Up
400m Run: Start with a 400m run to increase your heart rate and blood flow, prepping your body for the workout.
Light Cardio: Continue with 5 minutes of jogging or cycling if needed.
Dynamic Stretching:
Arm Circles: Perform to loosen up the shoulders.
Chest Openers: Stretch the chest and front of the shoulders.
Shoulder Stretches: Prepare the shoulders for bench press and tricep work.
Main Exercises
Bench Press
Sets: 4
Reps: 6-8
Execution:
Lie on a bench with your feet flat on the floor.
Grip the bar with hands just wider than shoulder-width apart.
Lower the bar to your chest, then press it back up to full extension.
Focus on lifting heavy with a Reps in Reserve (RIR) of about 2 by the last set.
Incline Bench Press
Sets: 3
Reps: 6-8
Execution:
Set the bench to a 30-45 degree angle.
Lie back and press the barbell from chest level to full extension, focusing on the upper chest.
Tricep Dips or Ring Dips
Sets: 3
Reps: 8-10
Execution:
Use parallel bars or a bench. If using a bench, sit on the edge, place hands next to hips, move off the bench, and lower your body until elbows are at a 90-degree angle, then press back up.
Skull Crushers
Sets: 3
Reps: 8-10
Execution:
Lie on a bench with a barbell or dumbbells.
Extend arms straight above you, then bend elbows to lower the weight towards your forehead. Keep upper arms stationary, only move your forearms.
Core Work
Leg Raises
Sets: 3
Reps: 10-12
Execution:
Lie on your back on the floor or a bench with your hands under your buttocks for support.
Raise your legs straight up to the ceiling, then lower them back down without touching the floor to keep tension on the abs.
Ab Wheel Rollouts
Sets: 3
Reps: 8-12
Execution:
Kneel with the ab wheel in front of you.
Roll the wheel forward until your body is extended and parallel to the floor.
Use your core to pull yourself back to the starting position