Red Zone: Build Muscle To Burn Fat
Day 3.3 – Chest & Triceps
Week 3 Workouts
Use the chart below to record the weight used and reps. Example: If you use 20 pounds for your first set of 10, you would write 20 X 10 in the box.
Note Change: Now use 80% max weight. That means, lift 80% of your 1 rep max weight. If you can do 100 pounds for one rep, then lift at 80 pounds.
Be sure to compare your workouts from last week to ensure that you are aiming to lift heavier in weights this week.
Set 2
Set 3
(example:
15 pounds last time)
60 Sec rest
Total
Workout
Time
60 sec rest
Dumbbell Bench Press
3 sets of 10 reps
Dumbbell Flyes
3 sets of 10 reps
Straight Arm Dumbbell
Pullover (on ball)
3 sets of 10 reps
Push Ups (wide)
3 sets of 20 reps
Triceps Dumbbell
Kickback (on bench/ball)
3 sets of 10 reps
Standing Dumbbell
Triceps Extension
3 sets of 10 reps
Standing Bent over Two –
Arm Dumbbell Triceps
Extension
3 sets of 10 reps
Bench Dips
Raise 3 sets of 10 reps
Set 1
60 sec rest
Exercise
Write down the weight you
used last on each exercise to
help you know what to
increase it to. (if applicable)
_______
Dumbbell Bench Press http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-bench-press
Dumbbell Flyes http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-flyes
(shown in picture as decline; however, do on a flat object-floor, mat, exercise ball, etc.)
© 2013 Jamye Sack
All rights reserved. For personal use only. For more info contact Jamye Sack at www.jamyesack.com.
Please consult a physician before starting this, or any, exercise and/or nutrition program.
The writer is not a medical professional and is not held liable.
Straight Arm Dumbbell Pullover (on ball) http://www.bodybuilding.com/exercises/detail/view/name/straight-arm-dumbbell-pullover
Push Ups: http://www.bodybuilding.com/exercises/detail/view/name/pushups
Triceps Dumbbell Kickback (on bench/ball) http://www.bodybuilding.com/exercises/detail/view/name/tricep-dumbbell-kickback
Standing Dumbbell Triceps Extension
http://www.bodybuilding.com/exercises/detail/view/name/standing-dumbbell-triceps-extension
Standing Bent Over Two-Arm Dumbbell Triceps Extension
http://www.bodybuilding.com/exercises/detail/view/name/standing-bent-over-two-arm-dumbbell-triceps-extension
Bench Dips http://www.bodybuilding.com/exercises/detail/view/name/bench-dips
© 2013 Jamye Sack
All rights reserved. For personal use only. For more info contact Jamye Sack at www.jamyesack.com.
Please consult a physician before starting this, or any, exercise and/or nutrition program.
The writer is not a medical professional and is not held liable.