gym chest and triceps
Make sure to always stretch before and after your workouts. Make sure to BREATHE and connect mind to muscle throughout each and every exercise. If you want to intensify the workout you can add more weight ONCE 4 SETS OF 10 FEEL EASY. To refuel from your workouts make sure to have protein and some electrolytes!
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start with dynamic stretches:
3 sets of 30 seconds each stretch
end with static stretches
3 sets of 30 seconds each stretch
1. chest press
4 sets of 10, 30 seconds of rest
2. chest flies
4 sets of 10, 30 seconds of rest
3. reverse plank tricep dips
4 sets of 10, 30 seconds of rest
4. overhead tricep extensions
4 sets of 10, 30 seconds of rest
5. closed chest press
4 sets of 10, 30 seconds of rest
6. tricep extension
4 sets of 10, 30 seconds of rest