To be support blogging activities of health, wellness, and fitness information, is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to and affiliated sites. Always check with your doctor before beginning any nutrition or exercise program.

Get the entire step-by-step weight training program with videos from the best trainers from around the world!

Get Free Program Here!

Disclosure: Always consult a physician before beginning any nutrition or training program.  I am not a doctor, registered dietitian, or a certified personal trainer.  These programs were built by me throughout my national competitions and the opinions are my own.  To support my blogging activities and free programs, I may receive compensation from affiliate links that you click on at no extra cost to you. To receive free fitness tips, workouts, and special offers, sign up here and save to your address book. 

Keep doing the same exact thing, we will get the same exact results, so this is why we need to be motivated, challenged, and pushed to the next level or we just stay the same.

Bench press: we are changing a little. While protecting your shoulders, take a slightly wider grip than normal, and when you drive up, only go to 3/4 of the way up, then bring back down about 1/2 inch to your chest to keep that CONSTANT tension. We grow when we are under tension, so it’s time to grow! Do 2-3 warm up sets, increasing weight. Then find a weight you respectfully struggle to get a full set in, and do 3 sets of 10. Don’t be afraid to ask for a spotter. Almost all people love to help!

Smith Machine Decline Bench Press:  Drag decline bench into smith machine for decline bench press, warm up before counting sets and do 3 sets of 8.  You should be able to lift a little more at this angle.  But be sure you only decline just a little bit to protect your shoulder joints.  Be smart.

Dumbbell Bench Press with a Twist:  Pyramid up in weight for each set for 12, 10, then 8. Twist at the top and come back down in normal position where you are stretching your pecs.  When twisting dumbbells and bringing them closer together, be sure to really engage your chest and squeeze.

Superset for 3 Rounds

Pec Deck Machine: Lower back arched with shoulders in line with hands to get the middle chest vs upper or lower chest.  Keep slight bend in elbows, and focus more on the movement as your hands come closer together.  As your hands meet, squeeze two seconds before slowly releasing.3 x 12.  After you finish a set immediately grab two dumbbells for Double Tricep Kickbacks.

Double Tricep Kickbacks: Flat back, soft knees, elbows tucked in and not flared out like a chicken.  When bringing weights back, squeeze them an extra inch or two to be sure to really hit the triceps.  I like to be next the mirror looking to my side to visually see the tricep working. 3 x 15

Side dumbbell lateral raises: focus on doing 3 second negatives. You will feel it! 3 x 10

Hang and Swings:  pick up heavy dumbbells for the hang and swings. For the first set do 30, and count to 20 seconds and immediately do 20 more, then count to 10 and immediately do 10 more.


Superset Triceps for 4 Rounds

EZ Bar Skull Crushers: 4 x 10

Bench Dips: 4 x 12 – 15

bailey 1Hi! I'm Bailey! I am a national athlete in two sports, passionate about natural living, and even more passionate about getting and giving the MOST out of this short life. I massage, coach, compete, and share all my secrets here. Enjoy!

Pin It on Pinterest

Share This