Fitness

Day 1: Chest, Triceps, Core, and Cardio

It’s taken way too long, but I’m finally here with the first day of my three-day split: Chest and triceps! And core and cardio… The best way to think about this day is that all of the exercises are pushes; you’re pushing the weights away from your body. This is really helpful when you’re trying to figure out variations or alternatives. Or if you’re like me and you can’t always remember which exercise is for what.

So without further ado:

Chest:

 

chestss
Via myprotein.com

 

Flat Bench Chest Press*3 sets of 8-12 reps and 1 drop set of 10-12 reps to finish. This is a good exercise to go a little heavier on. Your chest is big muscle set.

Incline Bench Chest Press*: 3 sets of 8-12 reps.

Decline Bench Chest Press*: 3 sets of 8-12 reps.

Cable Chest Flys: 3 sets of approx. 10 reps. I don’t go quite as heavy with this exercise because cables tend to add resistance of their own and form is so important.

Butterflies: 3 sets of 8-12 reps.

Triceps:

 

triceps_brachii
Via wikimedia.org

 

Assisted Tricep Dips: 3 sets of 8-12 reps. The machine in this link is not like the one I use, but the exercise is pretty much the same.

Skullcrushers:  3 sets of 8-12 reps. Don’t be scared away by the name! These are a fun exercise.

Standing Crossbody Tricep Extensions: 3 sets of 8-12 reps. Try super-setting these with the next exercise.

Tricep Cable Kickbacks: 3 sets of 8-12 reps. While this video shows good form, I prefer this exercise with the cable set a little lower than shoulder height.

Core:

 

grays_anatomy_image392
Via wikimedia.org

 

Dumbbell Side Bends: 4 sets of 12 reps. This is a great oblique exercise so I always do an extra set and slightly more reps.

Hanging Leg Raises: 4 sets of 5-6 reps. I’ve only recently gained the strength for this exercise so I’m still building up to more reps. If you’re not ready for this exercise, regular leg raises are great!

Swiss Ball Crunch: 6 sets of 15 reps. Keep the breaks down to thirty seconds or less.

Planks: 2-3 sets of 30 seconds to one minute.  Keep your back straight and think about pulling your belly button in towards your spine.

Cardio:

 

ron-burgundy
Via fitinonline.com

 

20 minutes of HIIT

Things to remember:

  1. If you can’t complete eight reps, you’re lifting too much weight and if you feel like you can do way more than twelve reps, you’re lifting too light.
  2. I don’t state what I lift for these exercises because it changes constantly. Some days I’m up for lifting lots or adding more weight, but I also have my days where I need to keep it the same or lift a little less. Do what’s right for you and listen to your body.
  3. Always check with your doctor before beginning a new exercise routine.
  4. If you’re unsure, try taking an introductory gym class or hiring a personal trainer for a session or two.
  5. Wear close-toed comfortable runners and fitted, stretchy clothes. It’s tempting to wear baggy clothes if you’re feeling self-conscious, but they make it harder to move your limbs and are generally uncomfortable.

What is your workout routine? Do you have a favourite muscle group? Let me know in the comments!

Thanks for reading,

Kathryn

 

 

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