The sweet chest and triceps pair. It’s a great combination and leaves you exhausted afterwards. During my post workout shower yesterday, I was washing my arms and holy shit they felt huge and hard as rocks. My muscle tightness was a result of giving them a good workout, not because I injured them. After an hour or so it subsided so no worries, Mom. As long as the tightening is dull and doesn’t prohibit you from performing your daily activities, then consider it a sign that your body is healing and therefore building new strength! That’s what I’m talking about, progression. In the past I was happy with just doing cardio to get off a few extra holiday pounds or lifting weights to get a little more muscle tone, but I have really upped the ante this year and am seeing amazing results. I actually love that my arms were so hard, it made me feel accomplished and proud that I killed that workout.
Your chest and your back are two of the largest muscles in your body. The chest and the back are antagonistic or opposing muscle groups, meaning that they work in opposite directions of each other. Back and chest are very broad terms for what each muscle group actually consists of. Your chest is made up of your pectoralis major muscle and pectoralis. If you hear someone say “Check out my pecs!” in the gym, they’re
a douche bag talking about their chest.
Just like the chest and back, your biceps and triceps are also examples of antagonistic or opposing muscle groups. The biceps and triceps are located in your upper arm. Your bicep is made up of the biceps brachii and the brachialis. Your tricep is made up of tricep brachii and the brachialis. Some tricep exercises include dips, overhead extension, and lying tricep press.
Let’s Get Physical
Wide Pushups – 3 sets x 10 reps
Incline Dumbbell Press – 20 lbs. – 3 sets x 10 reps
Flat Bench Fly – 15 lbs. – 3 sets x 10 reps
Decline Fly – 12.5 lbs. – 3 sets x 10 reps
Bench Dips – 3 sets x 10 reps with 25 lb. plate in lap ( can’t get a 45 on there by myself)
Lying E-Z Bar Triceps Extensions – Skull Crusher – 30 lbs. 3 sets x 10 reps
Dumbbell Triceps Kickback – 15 lbs – 3 sets x 10 reps
Overhead Two Handed Triceps Extension – 50 lbs. – 3 sets x 10 reps
Cable One Arm Triceps Extension – 20 lbs. – 3 sets x 10 reps