Monday - Chest and Triceps

Bench Press - Barbell, Flat

Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbel...Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbell above your body, then lower slowly to the middle of your chest. Without bouncing the weight off your chest, drive the barbell up over the middle of your chest until your arms are straight and your elbows are locked. Lower the bar down slowly. Exercise description by Bodybuilding.com (less)

Routine:

Set 1: 6 reps

Set 2: 6 reps

Bench Press - Dumbbell, Declined

Like the Dumbbell Bench Press but on a decline bench. This works more of the lower chest. Exercise description by Bodybuilding.comLike the Dumbbell Bench Press but on a decline bench. This works more of the lower chest. Exercise description by Bodybuilding.com (less)

Routine:

Set 1: 6 reps

Set 2: 6 reps

Tricep Extension - Dumbbell, Standing

Hold two dumbbells, palms facing in. Bend over until your upper body is parallel to the floor. Pull your upper arms up to your sides but keep your lower arms vertical. Press dumbbells back in a semici...Hold two dumbbells, palms facing in. Bend over until your upper body is parallel to the floor. Pull your upper arms up to your sides but keep your lower arms vertical. Press dumbbells back in a semicircular motion until entire arm is parallel to the floor. Squeeze triceps at the top. Return to starting position. Your elbows and upper arms should NEVER move. Can also be done with one dumbbell at a time. Exercise description by Bodybuilding.com (less)

Routine:

Set 1: 6 reps

Tricep Extension - Barbell, Lying

Hold barbell or EZ Curl bar with hands about 8 inches apart. Lie on your back with your head close to the end of the bench. Position bar behind head. Keep upper arms close to your head and parallel to...Hold barbell or EZ Curl bar with hands about 8 inches apart. Lie on your back with your head close to the end of the bench. Position bar behind head. Keep upper arms close to your head and parallel to the floor with your lower arms vertical to the floor. Push bar up in a semicircular motion until lower arms are also parallel to the floor. Return to starting position slowly. NEVER move your elbows or upper arms! Exercise description by Bodybuilding.com (less)

Routine:

Set 1: 6 reps