Week 3 Day 2
Warm-Up Suggestions- Treadmill (low speed)
- Stair Climber (low speed)
- Band Pull-Aparts
- Push-Ups
- Tricep Dips
- Arm Circles
- ATY with a Plate
Accessory
A1. Flat Bench Press (with Dumbbells): 4 sets of 4-8 reps #smfflatbenchpress #gymmyflatbenchpress
Notes: Increase weight and decrease reps (if needed) every set.
A2. Push-Ups (Tricep-Focused): 4 sets of 10 reps #smfpushup #gymmypushup
Notes: Try to do as many as you can without dropping to your knees.
B1. Incline DB Press: 4 sets of 6-10 reps #smfinclinedbpress #gymmyinclinedbpress
Notes: Increase weight and decrease reps (if needed) every set.
B2. Seated Tricep Pushdown Machine: 4 sets of 10-12 reps #smfseatedtriceppushdownmachine #gymmyseatedtriceppushdownmachine
Notes: Use a narrow grip if available.
C1. Cable Standing Fly (From Chest-Height): 4 sets of 12-15 reps #smfcablestandingfly #gymmycablestandingfly
Notes: Place cables at chest-height of 2-4 inches or higher.
C2. Cable Tricep Pushdown: 4 sets of 12-15 reps #smfcabletriceppushdown #gymmycabletriceppushdown
Notes: Use rope attachment.
D1. Cable Single-Arm Fly (From Low): 4 sets of 10-12 reps per arm #smfcablesinglearmfly #gymmycablesinglearmfly
Notes: Stop movement at eye-level.
D2. Tricep Dips: 4 sets of AMRAP #smfdips #gymmydips
Notes: Try to do as many reps as possible with no assistance. When you can no longer do anymore without assistance, add assistance as needed to complete as many reps as possible.
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Cardio: No programmed cardio today!
Core: Equipment Needed - yoga mat
5 sets
A1. Plank Hip Dip x 20 #smfplankhipdip #gymmyplankhipdip
A2. Plank Jacks x 20 #smfplankjacks #gymmyplankjacks
REST 1:30 after each set
Cool-Down Suggestions
- Treadmill (low speed)
- Stretch/Yoga
Designed By: Sadie Meyer, MS, RDN, CPT
