FM 13 Chest and Triceps
So below is your own personal workout plan. It has been set up to suit the equipment in Extreme gym so it is very detailed as far as hitting exact muscle groups. As mentioned, your body is pretty balanced with the exception of your upper chest a so the following plan has been set up to accommodate. The trainer at the gym will show you exactly how to perform each exercise so don’t panic if it looks like hieroglyphics to you
Make sure you write the below down in a book and show to your trainer for first workout day.
Ideally you would go 2 days on 1 day off 2 days on. Having said that, as someone just getting started you could pretty much train every day at the moment as your power of recovery will be very high. If you do train more than 4 days a week just remember to always complete the workouts in order. If you finish day 4 and you feel you don’t want a day off then straight into day 1 again the following day. REMEMBER! On all training days make sure you eat from the training day food menu. On rest days eat from rest day plan. If you change timing of a workout day make sure you keep pre and post work out meals before and after workouts. Other meals can be juggled if it’s not an everyday occurrence.
Your 4 day workout split is as follows…..
Perform each exercise 4 times unless stated otherwise.
Take no more than 60 seconds between sets.
Take 90 seconds between exercises.
Perform each set in the 12-15 rep range.
Log your weights and numbers each session in a log book. If you can perform the last exercise for 15 reps, the weight is too light and must be increased the next session.
Don’t get angry at your trainer for pushing you because I asked him too.
1
Leverage Decline Chest Press
Warm up sets =
0 Warm up sets
Working sets =
4 Working sets
15 Reps
15 Reps
15 Reps
15 Reps
Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the bottom of the pectorals at the beginning of the motion. Your chest and head should be up and your shoulder blades retracted. This will be your starting position. Press the handles forward by extending through the elbow. After a brief pause at the top, return the weight just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.
Rep information
Increase weight as you go. Last rep should be a real struggle then you know you have the right weight.
2
Barbell Incline Bench Press Medium-Grip
Warm up sets =
0 Warm up sets
Working sets =
4 Working sets
15 Reps
15 Reps
15 Reps
15 Reps
Load the bar to an appropriate weight for your training. Lay on the bench with your feet flat on the ground, driving through to your hips. Your back should be arched, and your shoulder blades retracted. Take a medium, pronated grip covering the rings on the bar. Remove the bar from the rack, holding the weight above your chest with your arms extended. This will be your starting position. Lower the bar to the sternum by flexing the elbows. Maintain control and do not bounce the bar off of your chest. Your lats should stay tight and elbows slightly drawn in. After touching your torso with the bar, extend the elbows to return the bar to the starting position.
Rep information
Increase weight as you go. Last rep should be a real struggle then you know you have the right weight.
3
Incline Dumbbell Flyes - With A Twist
Warm up sets =
0 Warm up sets
Working sets =
4 Working sets
15 Reps
15 Reps
15 Reps
15 Reps
Hold a dumbbell in each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees. Extend your arms above you with a slight bend at the elbows. Now rotate the wrists so that the palms of your hands are facing you. Tip: The pinky fingers should be next to each other. This will be your starting position. As you breathe in, start to slowly lower the arms to the side while keeping the arms extended and while rotating the wrists until the palms of the hand are facing each other. Tip: At the end of the movement the arms will be by your side with the palms facing the ceiling. As you exhale start to bring the dumbbells back up to the starting position by reversing the motion and rotating the hands so that the pinky fingers are next to each other again. Tip: Keep in mind that the movement will only happen at the shoulder joint and at the wrist. There is no motion that happens at the elbow joint. Repeat for the recommended amount of repetitions. Variations: You can perform regular flyes and also twisting flyes where your initial position starts with the thumbs facing each other instead of the pinky.
Rep information
Increase weight as you go. Last rep should be a real struggle then you know you have the right weight.
4
Wide-Hands Push Up
Warm up sets =
0 Warm up sets
Working sets =
4 Working sets
Rep information
Wide hands outside shoulder width.
15 Reps
15 Reps
15 Reps
15 Reps
Get in the push-up position on your toes with your hands outside your shoulders. Your body should be as straight as possible, maintaining the neutral alignment of your head. This is your start position. Allow your elbows to break as you lower your body toward the floor, keeping your body as straight as possible. Stop short of touching the floor, pushing your elbows out to your sides. Press back through your hands to full arm extension and repeat for the required number of reps.
5
Butterfly
Warm up sets =
0 Warm up sets
Working sets =
4 Working sets
Rep information
Follow instructions below.
15 Reps
15 Reps
15 Reps
15 Reps
Sit on the machine with your back flat on the pad. Take hold of the handles. Tip: Your upper arms should be positioned parallel to the floor; adjust the machine accordingly. This will be your starting position. Push the handles together slowly as you squeeze your chest in the middle. Breathe out during this part of the motion and hold the contraction for a second. Return back to the starting position slowly as you inhale until your chest muscles are fully stretched. Repeat for the recommended amount of repetitions. Variations: You can use pulleys or an exercise band to perform this movement. Also, there is a variety of the Pec Deck Machine where you place your forearms on the pad, with the elbow and a 90 degree angle. You then squeeze your elbows together.
6
Reverse Grip Triceps Pushdown
Warm up sets =
0 Warm up sets
Working sets =
4 Working sets
Rep information
Increase weight as you go. Last rep should be a real struggle then you know you have the right weight.
15 Reps
15 Reps
15 Reps
15 Reps
Start by setting a bar attachment (straight or e-z) on a high pulley machine. Facing the bar attachment, grab it with the palms facing up (supinated grip) at shoulder width. Lower the bar by using your lats until your arms are fully extended by your sides. Tip: Elbows should be in by your sides and your feet should be shoulder width apart from each other. This is the starting position. Slowly elevate the bar attachment up as you inhale so it is aligned with your chest. Only the forearms should move and the elbows/upper arms should be stationary by your side at all times. Then begin to lower the cable bar back down to the original staring position while exhaling and contracting the triceps hard. Repeat for the recommended amount of repetitions. Variation: This exercise can also be performed with a single handle using one arm at a time. This will allow you to better isolate the triceps. With this version you can self spot yourself by placing your hand over your forearm and applying some pressure to help you perform more reps than before.
7
Triceps Pushdown - Rope Attachment
Warm up sets =
0 Warm up sets
Working sets =
4 Working sets
15 Reps
15 Reps
15 Reps
15 Reps
Attach a rope attachment to a high pulley and grab with a neutral grip (palms facing each other). Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the rope with the palms facing each other. This is your starting position. Using the triceps, bring the rope down as you bring each side of the rope to the side of your thighs. At the end of the movement the arms are fully extended and perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement. After holding for a second, at the contracted position, bring the rope slowly up to the starting point. Breathe in as you perform this step. Repeat for the recommended amount of repetitions. Variations: There are many variations to this movement. For instance you can use an E-Z bar attachment as well as a V-angled bar or straight bar. Same as the Triceps Pushdown except with the rope attachment.
Rep information
Follow instructions below.
8
Oblique Crunches
Warm up sets =
0 Warm up sets
Working sets =
Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put one hand beside your head and the other to the side against the floor. Make sure your feet are elevated and resting on a flat surface. Now lift the shoulder in which your hand is touching your head. Simply elevate your shoulder and body upward until you touch your knee. For example, if you have your right hand besides your head, then you want to elevate your body upwards until your right elbow touches your left knee. The same variation can be applied doing the inverse and using your left elbow to touch your right knee. After your knee touches your elbow, lower your body until you have reached the starting position. Remember to breathe in during the eccentric (lowering) part of the exercise and to breathe out during the concentric (upward) part of the exercise. Continue alternating in this manner until all of the recommended repetitions for each side have been completed. Note: While you cannot add resistance to this exercise you can concentrate on perfect execution and slow speed.
Rep information
Follow instructions below.
9
Ab Crunch Machine
Warm up sets =
0 Warm up sets
Working sets =
4 Working sets
Rep information
Follow instructions below.
15 Reps
15 Reps
15 Reps
15 Reps
Select a light resistance and sit down on the ab machine placing your feet under the pads provided and grabbing the top handles. Your arms should be bent at a 90 degree angle as you rest the triceps on the pads provided. This will be your starting position. At the same time, begin to lift the legs up as you crunch your upper torso. Breathe out as you perform this movement. Tip: Be sure to use a slow and controlled motion. Concentrate on using your abs to move the weight while relaxing your legs and feet. After a second pause, slowly return to the starting position as you breathe in. Repeat the movement for the prescribed amount of repetitions. Caution: For this exercise, always select a weight that you can easily handle as using too much weight can easily lead to injury.
10
Warm up sets =
0 Warm up sets
Working sets =
Rep information
11
Warm up sets =
0 Warm up sets
Working sets =
Rep information
12
Warm up sets =
0 Warm up sets
Working sets =
Rep information