Chest Tricep Workout

For the supersets, complete all the reps of exercise A then move straight on to exercise B without resting.

Superset 1

Sets 4 Reps 10-12 (last set to failure) Rest 2 minutes between sets

1A: Dumbbell bench press

• Don’t arch your back as you press.
• Don’t lock your arms at the top of the move.

1B: Dumbbell flye

• Keep a slight bend in your elbows as you lower the weight to the side.
• Squeeze your pecs to draw your arms back together.

Superset 2

2A: Feet-up bench dip

• Keep your body upright and elbows pointing backwards.
• If you find these easy, place a weight plate on your thighs.

2B: Cable press-down

• Keep your elbows tucked in to your sides.
• Squeeze your triceps at the bottom of the move.

3. Cable cross-over

Sets 2 Reps 10-12 (to exhaustion) Rest 1 minute

• Lean foward slightly, keeping a straight back.
• Touch your hands together in front of your chest.

4. Cardio: Treadmill hill climbs

Time 20 minutes

Start running on a treadmill set to 12km/h with one per cent elevation. Every 30 seconds increase the elevation by one percentage point until you need to press the stop button. Rest for a minute, then repeat.