Chest and Triceps Workout

Who says you have to spend an hour or more at the gym to have an effective workout? In fact – to be more productive and see better/faster results, it’s actually better to be efficient in your time, meaning get it done and go home! You can complete great weight-training workout in just 30 minutes by utilizing super-sets and working your muscles to fatigue. Here is what I did for yesterday’s workout to train my chest and triceps.

Warm up – 5 minute walk on treadmill 3.8 pace

Super Set Chest
Dumbbell Chest press 10-12 reps & Decline Cable Flies 10-12 reps – 3 sets
Dumbbell Incline Chest press 10-12 reps & Push-Ups 10-12 reps – 3 sets

Super Set Triceps
Close grip press 10-12 reps & Overhead extensions 10-12 reps – 3 sets
Assisted Dips 10-12 reps & Triceps push-downs 10-12 reps – 3 sets

Follow up with your favorite core exercises – my personal favorite is the C-Sit (hold for 30 seconds) followed by the C-Sit Twist (30 seconds) and repeat 3 times.

Stretch and cool down!



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About Food4Thought

I am no fitness expert. I am simply someone who has found joy in fitness and nutrition. I am a certified group fitness instructor. I’ve been teaching at the local health club for about 3 years now. While Zumba was my first love, I have since added Total Conditioning, Bodyworks plus Abs, and Core to my repertoire of classes. I work with a personal trainer to help me reach my fitness goals that I cannot obtain through group fitness alone. This year I ran my first 5K and plan to run my first 10K in March. To further my knowledge in the fitness realm, I have begun reading Strong Women Stay Slim, New Rules for Lifting Abs, and The Body Sculpting Bible for Women. On my list to read next is Wheat Belly. I am always looking for new ways to further my education and knowledge to better serve the members that take my group fitness classes. Lately, I have started tinkering with recipes, buying healthy cookbooks, and finding easy, tasty, and healthy foods to make. Like I mentioned earlier, I am by no means an expert, but the things I share with you have helped me tremendously with my fitness journey. It is my hope that with these easy tips and recipes, that you too can make these tiny steps and see big positive changes in your life.

4 responses to “Chest and Triceps Workout”

  1. Kayla Hoffman says :

    Many people don’t get this! I have also seen great results from stacking muscle groups; triceps in plank, overhead press with lunge, row in runners lunge, etc. thanks for sharing!

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