Home Chest And Triceps Workout

Focus On Building Muscle!

1. Perform PUSH UPS in these 3 variations. Combine all 3 to make 1 circuit. Do 3 total circuits.
   • Regular 15 – 30 reps
   • T.U.T 5 – 10 reps (3 seconds down 3 seconds hold 3 seconds up is 1 rep)
   • Isometric hold (hold the bottom position for 15 to 30 seconds)
2. Do 3 sets of 10 to 20 Parallel Bar Dips
3. Set a Tabata Timer and do alternate supersets between Dumbbell Chest Presses and Feet Elevated Push-ups
4. Perform TRICEP DIPS in these 3 variations. Combine all 3 to make 1 circuit. Do 3 total circuits.
   • Regular 15 – 30 reps
   • T.U.T 5 – 10 reps (3 seconds down 3 seconds hold 3 seconds up is 1 rep)
   • Isometric hold (hold the bottom position for 15 to 30 seconds)
5. Set a Tabata Timer and do alternate supersets between Dumbbell Overhead Extensions and Band Tricep Press-downs
6. Set a Tabata Timer and do alternate supersets between Floor Tricep Extensions and Cobra Push-ups

Bless

 

Disclaimer:

• Ensure you are medically fit before engaging in any physical activity.
• Make sure to warm up before and cool down after your workout

 

 

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Shiv Singh

Certified Fitness Trainer and Strength and Conditioning Coach

&

Sapna Dadhley

Fitness Model