The Three Day Body - Phase One - Week Six: Chest, Shoulders, & Triceps
Engage and intention are powerful tools to have a purposeful life and a purposeful training session.
Without living those two actively, we are moving without purpose. You want purpose, so engage with intention in life, your relationships, conversations, prayer, and every damn rep. Just so you know, I just LOVE how this workout feels. Hope you enjoy it!
Warm up well, protect your shoulders. Arching your lower back on chest exercises helps to engage core more.
Bench Press: use a wider grip than usual, lower bar to about 2 inches above your chest, and drive up only to 3/4 of the way this time. 2 warm up sets as light as you need to get joints moving of 8 -10. Pyramid up in weight. After you feel warm, add more weight for 8, then add a little more weight for 8 more. Do 4 sets, and for the 5th set, drop the weight for 10. Rest 30-60 seconds.
Be sure to properly stretch your shoulders and pecs by using a wall or doorway after this workout and a few times throughout the day. You got this!
Dumbbell Incline Press: 1 warm up and pyramid up in weight each time for 12, 10, 8. Slight arch in lower back to engage your entire core to push the weight up. When you start to struggle, focus on feeling your heels pushing into the ground for more support. You’ll find you are stronger than you realized. Use your breathing to push the weight hard; inhale when lowering the weight, EXHALE and push as you are driving the weight up.
Dumbbell Decline: Slight decline to save shoulders, but pyramid up in weight each set for 12, 10, then 8 reps. Focus on the tension of bringing the weights together at the top while squeezing your pecs hard intentionally for 3 seconds. Superset into the flies, then rest.
Pec Flies: 3 x10 Slight bend in elbows. Move slow on movement. Count to 5 bringing weights together, you should feel and see your pecs trembling.
Shoulders and Triceps
- Lateral Raise with bent elbows: 3 x 10 Don’t go past your shoulder height like the guy in video. Find a good rythym, and bring your elbows up to shoulder height, and pinky fingers are slightly higher than your thumbs. Do one set then grab heavy dumbbells for Hang and Swings, then grab the rope for Cable Rope Pushdowns, then you can rest. Do this round 3 times.
- Hang and Swingsyou don’t need to go high on movement, find the ‘sweet spot’ and only move a few inches, but go heavy for 25. Second set do 30, and third set do 35.
- Cable Rope Pushdowns: Its awesome if you have a mirror next to you, so as you push the rope down, you can see your tricep flex. This helps train your mind and body to work together. Push the weight down, and intentionally get an extra squeeze out of your triceps to make ’em flex. 3 x 12
Dumbbell Overhead Tricep Extension: Finish up your workout and your triceps with just one set of these. Do about 15-20 with a lighter to moderate dumbbell. Here, really focus on stretch of your tricep as you lower the dumbbell down the back of your neck, then squeeze to bring it back up.