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Summary

3 Workouts / 19 Exercises

6% Cardio / 94% Strength Training

Latest Exercisers

Workouts

Chest and Triceps

Backs and Biceps

Muscle and Strength 6 Day Cardio and Weightlifting

Description

Chest and Triceps

Suggested Schedule

This workout should be done weekly on:

Sun	Mon	Tue	Wed	Thur	Fri	Sat

You need a Flash plugin to view this player	Bench Press - Dumbbell, Flat 4 sets: 8 reps, 8 reps, 6 reps, 6 reps Sit on the edge of a flat bench with dumbbells on your knees. In one smooth m...Sit on the edge of a flat bench with dumbbells on your knees. In one smooth motion, roll onto your back while bringing the dumbbells up to a position slightly outside and above your shoulders. Your palm should face forwards. Bend your elbows at a 90 degree angle so that your upper arms are parallel to the ground. Press the weights up over your chest in a triangular motion until they meet above the centerline of your body. As you lift, concentrate on keeping the weights balanced and under control. Then, follow the same path downward until your arms are slightly below parallel to the floor. Exercise description by Bodybuilding.com (less)
You need a Flash plugin to view this player	Bench Press - Dumbbells, Inclined 4 sets: 8 reps, 8 reps, 6 reps, 6 reps Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a...Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you press your back and shoulders firmly against the bench. Press the weights back up to a point over your upper chest, with your palms facing forward. Lower the weights slowly. Inhale as you lower the weights and exhale as you lift. Exercise description by Bodybuilding.com (less)
You need a Flash plugin to view this player	Flyes - Dumbbell, Flat 4 sets: 8 reps, 8 reps, 8 reps, 8 reps Sit down on a flat bench with a dumbbell in each hand. Then lie back...Sit down on a flat bench with a dumbbell in each hand. Then lie back, keeping the dumbbells close to your chest. Lift the dumbbells over your chest by extending your arms. Maintain a slight bend in your elbows. Keep your hips and shoulders flat on the bench and your feet on the floor. Lower the dumbbells to the sides of your body in an arc-like motion. At the lowest point, your bent elbows should be on a horizontal plane even with the bench. Slowly bring the weights back up over your chest in an arc. The bend in your elbows should stay the same throughout the exercise. Exercise description by Bodybuilding.com (less)
You need a Flash plugin to view this player	Bench Press - Barbell, Flat, Close-Grip 3 sets: 8 reps, 8 reps, 8 reps Just like the Barbell Bench Press but with your hands only 12 - 14" apart...Just like the Barbell Bench Press but with your hands only 12 - 14" apart, centered over your body. Works more of the inner pectorals and triceps. Exercise description by Bodybuilding.com (less)
You need a Flash plugin to view this player	Tricep Extension - Barbell, Lying 3 sets: 8 reps, 8 reps, 8 reps Hold barbell or EZ Curl bar with hands about 8 inches apart. Lie on your...Hold barbell or EZ Curl bar with hands about 8 inches apart. Lie on your back with your head close to the end of the bench. Position bar behind head. Keep upper arms close to your head and parallel to the floor with your lower arms vertical to the floor. Push bar up in a semicircular motion until lower arms are also parallel to the floor. Return to starting position slowly. NEVER move your elbows or upper arms! Exercise description by Bodybuilding.com (less)
	Tricep Pushdowns - Rope 3 sets: 8 reps, 8 reps, 8 reps Same as the Tricep Pushdowns except with the rope attachment. At the bottom o...Same as the Tricep Pushdowns except with the rope attachment. At the bottom of the movement you should pull the rope "apart" to get the best contraction in your triceps. Exercise image and description by Bodybuilding.com (less)

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