The Three Day Body - Phase One - Week Three: Chest, Shoulders, & Triceps
Warm up and stretch. Meditate on your vision daily. Seek God in your mind, spirit, and body. Include him in your workouts. Breathe in the power to focus… exhale ANIMAL.
Talk to yourself as you need to to get through the workouts and giving your best. Careful to keep everything tight to not injure. Speak truth to yourself in every rep, there is no room for self-doubt in the name of Jesus. You are going places!!!
Dumbbell Bench Press with a twist at the top: 1-2 warm up sets til you find a difficult weight for 12, then do 3 working sets of 12. Stretch your pecs and anterior shoulders before driving back up. Continue focusing on the stretch on each movement. Keep core and diaphragm tight, don’t just let this be an arm workout. Engage upper body to maximize movement, and arms are just an accessory here. Twist the dumbbells at the top.
Incline Dumbbell Bench Press: 1-2 warm up sets. Then pyramid up in weight for each set for 12, 10, 8. Don’t get sloppy. Feel the stretch in your pecs, have a little arch in lower back that is safe for you, and drive up squeezing the dumbbells together.
Pec Deck Machine: 3 set of 8. On your last 8, do 5 more mini reps at the end. Just enough to squeeze your chest hard. If you have a partner, they can help you squeeze for those last 5. Lower back arched with shoulders in line with hands to get the middle chest vs upper or lower chest. Keep slight bend in elbows, and focus more on the movement as your hands come closer together. As your hands meet, squeeze two seconds before slowly releasing.
Flat Bench Dumbbell Fly then superset with Bosu ball pushups. 3 sets of 12 flies, and 10-12 pushups on a bosu ball. You just take a bosu ball to where the flat end is facing up, and you grab the outer edge of it.
Superset 3 Rounds
Flat Bench Dumbbell Fly 3 x 12
Bosu Ball Push Ups 3 x 10-12
Machine Seated Shoulder Press: 3 sets of 10. No need to go heavy, but pick a weight that is still a good challenge. Seat is adjusted with feet firmly, knees at 90 degrees. Press shoulders up with neck and back against pad without locking out elbows. Keep fluid movement. Inhale as you are lowering the weight, then exhale on the way up.
Heavy side laterals: add more weight if you can than in video description. 3 sets til failure. Take two heavy dumbbells next to your sides and only raise them a few inches. Find the sweet spot of the range of motion and pulse the weights.
Superset 4 Rounds of Triceps
- Bench Dips: 4 x 15. Beginners have bent legs and advanced put plates on their lap. Keep butt and back close the the bench.
- Double Arm Tricep Kickbacks: 4 x 12. Have your side facing the mirror so you can watch your triceps work. Squeeze the dumbbell back an extra inch or two to really get the muscle activated. Don’t swing the weights, but keep it controlled.