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Empty gym interior showing cable machines, benches, and a punching bag with natural light from windows
Nov 8, 20211 min read

Day 2:Chest & Triceps

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.

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Exercise

Start Position

End Position

Dumbbell Bench Press

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

Person lying on a flat bench in the start position of a dumbbell bench press holding dumbbells at chest Person lying on a flat bench pressing two dumbbells overhead, arms fully extended, gym setting

Dumbbell Flye

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

 Person in start position for dumbbell flye lying on flat bench holding dumbbells above chest in a gym Person lying on a flat bench performing a dumbbell flye end position in a gym

Incline Dumbbell Bench Press

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

 Person lying on an incline bench holding dumbbells at shoulder level in the starting position for a chest press in a gym Person performing incline dumbbell bench press, pressing dumbbells overhead on an incline bench in a gym

Incline Dumbbell Flye

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

 Woman lying on an incline bench holding dumbbells above her chest with elbows slightly bent preparing for an incline dumbbell fly in a gym Person lying on an incline bench performing the dumbbell fly end position with slight elbow bend, dumbbells held above chest in a gym

Triceps Pushdown
(Straight-bar Attachment)

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

 Woman at a cable machine in the start position for a triceps pushdown, holding a straight bar with elbows tucked to her sides Person performing triceps pushdown end position on a cable machine with straight bar attachment

Cable Overhead Triceps Extension
(Straight-bar Attachment)

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

 Woman performing overhead cable triceps extension with straight-bar attachment in a gym while a trainer steadies her Person performing cable overhead triceps extension with straight-bar attachment in a gym

Bench Dips

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

 Woman preparing to perform bench dips on a gym bench (start position) Person doing a triceps dip using a bench, lowering their body with elbows bent in a gym setting

Read more

Empty commercial gym with cable machines, benches, and a punching bag under moody lighting
Nov 8, 2021
Day 23:Chest & Triceps
Empty gym with cable machines, benches, a punching bag, and weight racks in a dim industrial training space
Nov 8, 2021
Day 4:Back and Biceps

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* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Results may vary.