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Chest, Shoulders + Triceps Workout

April 27, 2017 Comments Off on Chest, Shoulders + Triceps Workout

I’ve never been a huge fan of working my upper body but recently it’s been growing on me. Due to the fact that this workout involves training smaller muscle groups compared to legs and abs, I generally find that I require 1 min rests between sets. This workout should take anywhere between an hour to an half and a half to complete.

 

Equipment

  • bench
  • dumbbells
  • kettlebell

 

Workout

Begin by dynamically stretching your upper body for 15 mins

2 x 30 pushups: 10 regular, 10 diamond, 10 wide

4 x triset: 12 dumbbell bench presses + 12 dumbbell bench flyes + 12 bent-arm dumbbell pullovers

4 x superset #1: 24 single-arm shoulder presses (12 each side)+ 12 alternating front dumbbell raises (6 each side)

3 x superset #2: 20 single-arm kettlebell snatches (10 each side) + 10 tricep dumbbell plank extensions (5 each side)

3 x 12 seated tricep presses

4 x 15 bench dips

 

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