The Three Day Body - Phase One - Week One: Chest & Triceps
Welcome to your very first week of The Three Day Body!
Whether you are a bit of a beginner at this lifting thing, or a more advanced athlete, there are ALWAYS ways to learn healthier habits. Instead of saying, “I won’t do xyz anymore,” instead, you should say, “I AM working out three days a week.”
The mindset shift is to learn a healthy habit instead of focusing on breaking an unhealthy one.
This concept is to help you learn a healthier habit instead of focusing on breaking ‘bad’ ones. The good thing for you, is that you have The Three Day Body as your guide instead of guessing on what and how you should work out next.
The Three Day Body has workouts that will keep you challenged with different variations, grips, and mind-muscle connections to activate. This is a great foundation for almost any level. Of course, use modifications to where your level is so you are always being challenged without injuring yourself.
I’ve used this program from being in the best shape of my life training for NPC Figure competitions on national stages, and then used the same program a few months after I had an emergency c-section. Of course, I modified things drastically after the c-section, but the point is that you can make this work to what level you are on.
Training Chest and Triceps Week One
Chest day does take longer because we are squeezing in shoulders and triceps. However, with our first week we won’t have shoulders in the program, but that starts next week. This will help you get an idea of time, and how important it is to be in the zone and time yourself so you aren’t in the gym forever.
Note: If you would like to add shoulders, feel free to add on a forth day, but next week shoulders will be part of your chest and tricep workouts.
You will see a lot of basic exercises, but the basic ones are what the most elite do as well. Watch the form, study the videos, we don’t want any injuries! Have the movements memorized so you can aim to perfect it in the gym. Every day is an opportunity to make it a great day, an overcoming day, an empowering day…
Why You Need to do Warm Up Sets
The importance of warm ups is to get the blood pumping into your muscles that carry fresh oxygen and nutrients. You will begin to feel the difference of when you are warming up, and when your muscles are actually working. Visualize the muscle working, visualize the blood pumping. This also helps protect from injury, so these are really important.
Beginners: If you have never worked out before, you may finding that you can't get through ALL of the warm up sets and the working sets, and you will have to build up to getting it all in. Do what you can for the level you are at, and keep improving and just keep getting stronger. Just make sure you are lifting weight three days a week as your base. If you are new, don't lift as heavy as you can lift, try 60 - 80% of max effort. You'll eventually learn what is just too light for you, and what's too heavy.
- If you have never lifted weights before, it’s best to have a knowledgeable lifting buddy with you, or a personal trainer to help correct every movement. When you don’t use the best form possible, you can really injure yourself, and the last thing you want to do is set yourself back. Many gyms have personal trainers available to simply spot you, or if you don’t understand how to use a machine, you can just ask them how to use it so you don’t get hurt.
Advanced: Be smart always. This is a phenomenal tool to challenge yourself mentally. You aren't just doing the sets and reps, you are learning to mentally activate your muscle creating a mindful response very similar to the effects of meditation. Except you are meditating with these exact movements and breaths. Making every single rep better than the rep before.
- Workout solo? If you are like me and train solo, there are usually people around you that are eager to spot a fellow weight lifter. Just ask if they have a minute to spot you, or go ask a trainer near by for those heavier sets.
- Add some abs! If you want to increase the conditioning of your training, add some ab or core workouts during your rest time. Just don't let it take away from starting your next set on time. For example, do 15-20 crunches on a ball, some cable crunches, reverse crunches, or weighted decline crunches.
Rest 45-60 seconds between sets.
Dumbbell Bench Press: 2-3 sets of 12 to warm up. Slowly increase in weight every set. Once you are warmed up, then you do your 3 sets of 12. Grab two dumbbells not too terribly heavy for first week. Perfect form is what we want. I like a small arch in my lower back when training chest, because it helps develop more power when you will go heavy eventually. But for now, small arch, feet firm on the ground, and lower dumbbells next to your arm pits where you feel them stretching. When you feel a good stretch, squeeze your pecs together and bring the weights back up squeezing them together.
Dumbbell Incline Press: Use same concept as the last exercise to stretch your pecs and shoulders. But be sure to squeeze the hell out of your pecs. 1-2 warm up sets of 12 then your 3x12. Increase weight to keep it difficult but no injuries.
Chest Fly: Grab 2 lighter dumbbells and lay on flat bench, Keep slight bend in elbows and lower at 3-5 second past until you feel the stretch in your pecs, then initiate the movement at your pecs, to bring the weights together slowly. Focus on the stretch here for 10-12 reps. Superset with 10 pushups. After the 10 wide pushups, rest 45-60 seconds and repeat for 3 total rounds.
Three rounds to finish your Triceps: Superset from bench dips, to the double tricep kick back, to the rope pushdowns, and THEN rest about 60-90 seconds. On the double tricep kick back, have your side towards the mirror so you can watch your triceps work. Kickback, but then squeeze the dumbbell another inch or two higher to really make sure you are hitting the triceps. Keep core engaged with all of these.
- Bench Dips x 10
- Double Tricep Kickback with Dumbbells x 15
- Rope Pushdown x 20
- Repeat three times.