Beginner Trainer Day 2:Chest & Triceps

On day 2, you’re going to be hitting chest and triceps with me in the gym. This is where you learn how to “push” weight properly. The triceps are a secondary muscle when training chest, which means they help support the pectorals in many of the exercises common to chest training. With the blood flowing through this portion of the body, and the triceps warmed up, it’s a great time to train them.

Exercise	Start Position	End Position
Dumbbell Bench Press Warm-up sets: 2 Working sets: 3 Reps: 14 reps to reach failure
Dumbbell Flye Warm-up sets: 2 Working sets: 3 Reps: 14 reps to reach failure
Incline Dumbbell Bench Press Warm-up sets: 2 Working sets: 3 Reps: 14 reps to reach failure
Incline Dumbbell Flye Warm-up sets: 2 Working sets: 3 Reps: 14 reps to reach failure
Triceps Pushdown (Straight-bar Attachment) Warm-up sets: 2 Working sets: 3 Reps: 14 reps to reach failure
Cable Overhead Triceps Extension (Straight-bar Attachment) Warm-up sets: 2 Working sets: 3 Reps: 14 reps to reach failure
Bench Dips Warm-up sets: 2 Working sets: 3 Reps: 14 reps to reach failure

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Day 2:Chest & Triceps

Exercise

Start Position

End Position

Dumbbell Bench Press

Dumbbell Flye

Incline Dumbbell Bench Press

Incline Dumbbell Flye

Triceps Pushdown(Straight-bar Attachment)

Cable Overhead Triceps Extension(Straight-bar Attachment)

Bench Dips

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Triceps Pushdown
(Straight-bar Attachment)

Cable Overhead Triceps Extension
(Straight-bar Attachment)