Beginner Trainer Day 23:Chest & Triceps

It’s day 23 and we’re heading to the gym to crush your last chest and triceps workout. Many people focus on the biceps to make their arms look bigger, but the triceps are key for this. There are three heads to the tricep muscle, so you want to make sure you hit all three for balanced growth.

Exercise	Start Position	End Position
Dumbbell Bench Press Warm-up sets: 2 Working sets: 3 Reps: 8 reps to reach failure
Dumbbell Flye Warm-up sets: 2 Working sets: 3 Reps: 8 reps to reach failure
Incline Dumbbell Bench Press Warm-up sets: 2 Working sets: 3 Reps: 8 reps to reach failure
Incline Dumbbell Flye Warm-up sets: 2 Working sets: 3 Reps: 8 reps to reach failure
Triceps Pushdown (Straight-bar Attachment) Warm-up sets: 2 Working sets: 3 Reps: 8 reps to reach failure
Cable Overhead Triceps Extension (Straight-bar Attachment) Warm-up sets: 2 Working sets: 3 Reps: 8 reps to reach failure
Bench Dips Warm-up sets: 2 Working sets: 3 Reps: 8 reps to reach failure

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Day 23:Chest & Triceps

Exercise

Start Position

End Position

Dumbbell Bench Press

Dumbbell Flye

Incline Dumbbell Bench Press

Incline Dumbbell Flye

Triceps Pushdown(Straight-bar Attachment)

Cable Overhead Triceps Extension(Straight-bar Attachment)

Bench Dips

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Triceps Pushdown
(Straight-bar Attachment)

Cable Overhead Triceps Extension
(Straight-bar Attachment)