Day 9:Chest & Triceps

For the second workout on chest and triceps I want you to really focus on the mind to muscle connection. Make sure you’re using the pec muscles on your chest exercises, not recruiting the front deltoids. Then, when we move to the triceps, switch the focus to the back of your arms to carry the load.

Do I need to remind you to take your PRE-KAGED before the workout?

, opens in a new tabBt day9.pdf

Exercise	Start Position	End Position
Dumbbell Bench Press Warm-up sets: 2 Working sets: 3 Reps: 12 reps to reach failure
Dumbbell Flye Warm-up sets: 2 Working sets: 3 Reps: 12 reps to reach failure
Incline Dumbbell Bench Press Warm-up sets: 2 Working sets: 3 Reps: 12 reps to reach failure
Incline Dumbbell Flye Warm-up sets: 2 Working sets: 3 Reps: 12 reps to reach failure
Triceps Pushdown (Straight-bar Attachment) Warm-up sets: 2 Working sets: 3 Reps: 12 reps to reach failure
Cable Overhead Triceps Extension (Straight-bar Attachment) Warm-up sets: 2 Working sets: 3 Reps: 12 reps to reach failure
Bench Dips Warm-up sets: 2 Working sets: 3 Reps: 12 reps to reach failure