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Training Day 2:Chest & Triceps:Tuesday

Training Day 2:Chest & Triceps:Tuesday

Overview: introduction
Overview: the program
Overview: training
Overview: supplementation
Overview: nutrition
Overview: frequently asked questions
Weekly overview: week 1
Training day 1: legs & abs: monday
Training day 2: chest & triceps: tuesday
Rest day: motivation: wednesday
Training day 4: back and biceps: thursday
Training day 5: shoulders: friday
Rest day: injury prevention: saturday
Rest day: the unexpected: sunday
Weekly overview: week 2
Training day 8: legs & abs: monday
Training day 9: chest & triceps: tuesday
Rest day: tracking progress: wednesday
Training day 11: back & biceps: thursday
Training day 12: shoulders: friday
Rest day: traveling: saturday
Rest day: mixing supplements: sunday
Weekly overview: week 3
Training day 15: legs & abs: monday
Training day 16: chest & triceps: tuesday
Rest day: cardio: wednesday
Training day 18: back & biceps: thursday
Training day 19: shoulders: friday
Rest day: gym bag: saturday
Rest day: recipes: sunday
Weekly overview: week 4
Training day 22: legs & abs: monday
Training day 23: chest & triceps: tuesday
Rest day: hydration: wednesday
Training day 25: back & biceps: thursday
Training day 26: shoulders: friday
Rest day: shopping: saturday
Final day: setting new goals: sunday

On day 2, you’re going to be hitting chest and triceps with me in the gym. This is where you learn how to “push” weight properly. The triceps are a secondary muscle when training chest, which means they help support the pectorals in many of the exercises common to chest training. With the blood flowing through this portion of the body, and the triceps warmed up, it’s a great time to train them. 


Exercise

Start Position

End Position

Dumbbell Bench Press

Warm-up sets: 2
Working sets: 3
Reps: 14 reps to reach failure

Dumbbell Flye

Warm-up sets: 2 
Working sets: 3 
Reps: 14 reps to reach failure

Incline Dumbbell Bench Press

Warm-up sets: 2 
Working sets: 3 
Reps: 14 reps to reach failure

Incline Dumbbell Flye

Warm-up sets: 2 
Working sets: 3 
Reps: 14 reps to reach failure

Triceps Pushdown
(Straight-bar Attachment)

Warm-up sets: 2 
Working sets: 3 
Reps: 14 reps to reach failure

Cable Overhead Triceps Extension
(Straight-bar Attachment)

Warm-up sets: 2 
Working sets: 3 
Reps: 14 reps to reach failure

Bench Dips

Warm-up sets: 2 
Working sets: 3 
Reps: 14 reps to reach failure

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