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Cathe Friedrich's Gym Style Chest & Triceps
Product Description
GYM STYLE CHEST & TRICEPS (includes two bonus premixes in addition to the main
workout) :
LEVEL: Advanced
LENGTH: approximately 48 minutes
EQUIPMENT: A full sized step (preferably with three risers on each side), an adjustable barbell, various weighted dumbbells,
and a medium 6ft tension resistance band
GYM STYLE: CHEST & TRICEPS will provide you with a very intense and thorough workout. You'll start your chest workout with drop sets of push ups to get a TOTAL pump in your chest. There's a slight rest between every set of push ups. Be sure to use whatever modification necessary if standard push ups do not suit you (ie: do them on your knees, or use push up handle bars. etc). After that you'll go on to standard, yet tried and true, exercises with a heavy weight and controlled rep speed (mostly a 2/2 count) with moderate rests between sets. We all agreed that at the end of the chest workout, our pec's were pumped and on fire. Triceps will leave you equally pumped and challenged. Especially with the inclusion of the band bonus burns, yowsa! Here's the workout breakdown . . .
WARM-UP
CHEST Push ups -16 reps Push ups -14 reps Push ups -12 reps Push ups -10 reps Push ups -8 reps Push ups -6 reps Push ups -4 reps Push ups -2 reps Dumbbell Bench Press #1 Dumbbell Bench Press #2 Dumbbell Bench Press #3 Dumbbell Chest Flys #1 Dumbbell Chest Flys #2 Dumbbell Chest Flys #3 Dumbbell Incline Chest Press #1 Dumbbell Incline Chest Press #2 Dumbbell Incline Flys #1 Dumbbell Incline Flys #2 Barbell Close Grip Press #1 (transition exercise to triceps) Barbell Close Grip Press #2
TRICEPS Dips Dumbbell Lying Extensions #1 Dumbbell Lying Extensions #2 Dumbbell Seated Extensions #1 Dumbbell Seated Extensions #2 Dumbbell Cross Body Extensions #1 Dumbbell Cross Body Extensions #2 Band Bonus Burn...Cross Body Extensions Dumbbell Kickbacks #1 Dumbbell Kickbacks #2 Band Bonus Burn....Kickbacks
STRETCH
GYM STYLE CHEST & TRICEPS contains 2 bonus premixes
1. Timesaver - 32 min 2. Chest & Triceps Superset - 31 min
GYM STYLE: CHEST & TRICEPS will provide you with a very intense and thorough workout. You'll start your chest workout with drop sets of push ups to get a TOTAL pump in your chest. There's a slight rest between every set of push ups. Be sure to use whatever modification necessary if standard push ups do not suit you (ie: do them on your knees, or use push up handle bars. etc). After that you'll go on to standard, yet tried and true, exercises with a heavy weight and controlled rep speed (mostly a 2/2 count) with moderate rests between sets. We all agreed that at the end of the chest workout, our pec's were pumped and on fire. Triceps will leave you equally pumped and challenged. Especially with the inclusion of the band bonus burns, yowsa! Here's the workout breakdown . . .
WARM-UP
CHEST Push ups -16 reps Push ups -14 reps Push ups -12 reps Push ups -10 reps Push ups -8 reps Push ups -6 reps Push ups -4 reps Push ups -2 reps Dumbbell Bench Press #1 Dumbbell Bench Press #2 Dumbbell Bench Press #3 Dumbbell Chest Flys #1 Dumbbell Chest Flys #2 Dumbbell Chest Flys #3 Dumbbell Incline Chest Press #1 Dumbbell Incline Chest Press #2 Dumbbell Incline Flys #1 Dumbbell Incline Flys #2 Barbell Close Grip Press #1 (transition exercise to triceps) Barbell Close Grip Press #2
TRICEPS Dips Dumbbell Lying Extensions #1 Dumbbell Lying Extensions #2 Dumbbell Seated Extensions #1 Dumbbell Seated Extensions #2 Dumbbell Cross Body Extensions #1 Dumbbell Cross Body Extensions #2 Band Bonus Burn...Cross Body Extensions Dumbbell Kickbacks #1 Dumbbell Kickbacks #2 Band Bonus Burn....Kickbacks
STRETCH
GYM STYLE CHEST & TRICEPS contains 2 bonus premixes
1. Timesaver - 32 min 2. Chest & Triceps Superset - 31 min
