The Three Day Body - Phase One - Week Two: Chest, Shoulders, & Triceps
Welcome to the second week of The Three Day Body! Learning strength training three days a week makes you realize how achievable this lifestyle really can be balanced. We are glad to be your guide and take out the fad diets, myths, and doubts.
Adding some difficult exercises to week 2. Be fueled well! Rest minimally, like seriously watch the clock or chest day will take forever!
Excited to sculpt your shoulders and back with exercises and nutrition. Sculpting will take place the more your mind and body are isolating muscles together. Don’t ever get sloppy through a work out, but focus on driving through each movement. Let the blood fill up the muscle, that is a sign nutrition is getting to that particular muscle to help it become stronger.
You may tremble, but don’t get sloppy. You got this. Be careful on shoulders when doing chest workouts. Each movement needs to be intentional and smart to protect from injury.
This is your second week of The Three Day Body. When you are ready for the 90 Day Program to go into week 3, you can buy the whole program here.
Hammer Strength Incline Press: 2-3 Warm up sets. 12, 10, 8, 12. Add each time and find something you struggle for 12. Rest 90 seconds, then add a little more for 10 more reps. Rest 90 seconds and add a little more weight for 8. Then do the same weight you did for 12 for your last 10 reps. Targeting upper chest, and keep feet on the ground. Hands are slightly wider than shoulder width to keep the target on the chest. Keep arch in lower back, chest up. If you keep your back flat, you are using more of your front delts than your chest, as you will hear in the video, so get that arch that feels comfortable for you.
Barbell Bench Press: 2-3 warm up sets as needed. Rest Pause your working sets by slowly lowering the weight to chest, and let it rest for 2 seconds, then drive up without locking elbow. I use a slight arch in my lower back with feet firm on the ground. 3 sets of 6.
Pec Deck Machine: 3 sets of 10, and each set superset with 10 wide pushups. After the pushups, then rest 60-90 seconds. Keep elbows slightly bent and focus on feeling your chest squeezing as you bring the handles closer together.
Seated Dumbbell Rear Lateral Raises: 30, 25, 20, then 15 with up to 2 minute rest between sets.
Mountain Dog 6-Ways are shoulder burners. Watch the video for the explanation of his version from my coach. These really do burn! 3 sets of 10.
Finish up with some triceps. Make sure you are extending your triceps like an extra half inch just to be sure your getting the different tricep heads and then squeeze for a solid second or two.
Rope Pushdowns then superset with EZ Bar Skull Crushers. Do 15 pushdowns with really squeezing your triceps, then grab the EZ bar for 10 more skull crushers. See if you can stretch your tri’s a little bit as you lower the bar. Don’t flare out your elbows. Do this for 3 rounds but if you think you can squeeze out 4, THEN GO FOR IT!!
Superset 3 Rounds
Rope Pushdowns 3 x 15
EZ Bar Skull Crushers 3 x 10