Chest + (light) Triceps

Exercise 1

Bench Press

Equipment: Barbell, Bench, Full Gym

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4 Sets

8-10 Reps

2 Rest

Exercise 2

Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

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4 Sets

8-10 Reps

2 Rest

Exercise 3

Push-down

Equipment: Cable, Full Gym

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3 Sets

9-12 Reps

2 Rest

Exercise 4

Decline Dumbbell Fly

Equipment: Dumbbells, Full Gym

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3 Sets

8-12 Reps

2 Rest

Exercise 5

Dumbbell Skull Crusher

Equipment: Dumbbells, Full Gym

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3 Sets

9-12 Reps

2 Rest

Exercise 6

Smith Machine Decline Bench Press

Equipment: Full Gym, Machine

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3 Sets

8-10 Reps

2 Rest

Exercise 7

Shoulder Stretch Behind The Back

Equipment: Full Gym, NO EQUIPMENT

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1 Sets

Exercise 8

Above Head Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

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1 Sets

Exercise 9

Back Slaps Wrap Around Stretch

Equipment: Full Gym, NO EQUIPMENT

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1 Sets

Exercise 10

Dynamic Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

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1 Sets

Exercise 11

Standing One Arm Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

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1 Sets

Exercise 12

Seated Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

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1 Sets

Exercise 13

Chest and Front of Shoulder Stretch

Equipment: Full Gym

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1 Sets

Exercise 14

Arm Scissors

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

10 Reps

Exercise 15

Dumbbell Pullover

Equipment: Bench, Dumbbells, Full Gym

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3 Sets

8-10 Reps

Exercise 16

Decline Dumbbell Press

Equipment: Bench, Dumbbells, Full Gym

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3 Sets

8-10 Reps

Exercise 17

Incline Dumbbell Hammer Press

Equipment: Dumbbells, Full Gym

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3 Sets

8-10 Reps

Exercise 18

Reverse Grip Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

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3 Sets

8-10 Reps

Exercise 19

Close-grip Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

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3 Sets

8-10 Reps

Exercise 20

Incline Dumbbell Fly

Equipment: Dumbbells, Full Gym

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3 Sets

8-10 Reps

Exercise 21

Dumbbell Upward Fly

Equipment: Dumbbells, Full Gym

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3 Sets

8-10 Reps

Exercise 22

Decline Dumbbell Fly

Equipment: Dumbbells, Full Gym

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3 Sets

8-10 Reps

Exercise 23

Reverse Grip Dumbbell Bench Press

Equipment: Dumbbells, Full Gym

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3 Sets

8-10 Reps

Exercise 24

Incline Barbell Bench Press

Equipment: Barbell, Bench, Full Gym

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3 Sets

8-10 Reps

Exercise 25

Smith Machine Incline Bench Press

Equipment: Full Gym, Machine

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3 Sets

8-10 Reps

Exercise 26

High Cable Crossover

Equipment: Cable, Full Gym

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3 Sets

8-10 Reps

Exercise 27

Chest Dips

Equipment: Full Gym, Machine

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3 Sets

8-10 Reps

Exercise 28

Kneeling Push-up

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

8-10 Reps

Exercise 29

Lever Incline Hammer Chest Press

Equipment: Full Gym, Machine

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3 Sets

8-10 Reps

Exercise 30

Svend Press

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

8-10 Reps

Exercise 31

Incline Push-up

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

8-10 Reps

Exercise 32

Alternate Dumbbell Bench Press

Equipment: Dumbbells, Full Gym

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3 Sets

8-10 Reps

Exercise 33

Close-Grip Dumbbell Press

Equipment: Dumbbells, Full Gym

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3 Sets

8-10 Reps

Exercise 34

Kneeling Diamond Push-Up

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

8-10 Reps

Exercise 35

Towel Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

8-10 Reps

Exercise 36

Single-Arm Medicine Ball Push-Up

Equipment: Exercise Ball, Full Gym

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3 Sets

8-10 Reps

Exercise 37

Stability Ball Decline Push-Up

Equipment: Exercise Ball, Full Gym

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3 Sets

8-10 Reps

Exercise 38

Dumbbell Pullover On Stability Ball

Equipment: Dumbbells, Exercise Ball, Full Gym

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3 Sets

8-10 Reps

Exercise 39

Pike Push-up

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

8-10 Reps

Exercise 40

Push-Up Plus

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

8-10 Reps

Exercise 41

Incline Chest Press Machine

Equipment: Full Gym, Machine

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3 Sets

8-10 Reps

Exercise 42

Push-Up

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

8-10 Reps

Exercise 43

Diamond Push-up

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

8-10 Reps

Exercise 44

Corner Wall Stretch

Equipment: Full Gym, NO EQUIPMENT

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1 Sets

Exercise 45

Close Grip Knee Push-up

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

8-10 Reps

Exercise 46

Reverse Dips

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

8-10 Reps

Exercise 47

Lying Upper Body Rotation

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

Exercise 48

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

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3 Sets

8-10 Reps

Exercise 49

Triceps Dips

Equipment: Full Gym, Machine, NO EQUIPMENT

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3 Sets

8-10 Reps

Exercise 50

One-Arm Lying Triceps Extension

Equipment: Dumbbells, Full Gym

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3 Sets

8-10 Reps

Exercise 51

Cable Rope Overhead Triceps Extension

Equipment: Cable, Full Gym

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3 Sets

8-10 Reps

Exercise 52

Triceps Dips on Floor

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

8-10 Reps

Exercise 53

Cable Rear Drive

Equipment: Cable, Full Gym

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3 Sets

8-10 Reps

Exercise 54

Body Ups

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

8-10 Reps

Exercise 55

Seated One-Arm Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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Seated One-Arm Dumbbell Triceps Extension

3 Sets

8-10 Reps

Exercise 56

Seated Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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3 Sets

8-10 Reps

Exercise 57

Bench Dips on Floor

Equipment: Bench, Full Gym

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3 Sets

8-10 Reps

Exercise 58

Dumbbell Incline Two-Arm Extension

Equipment: Dumbbells, Full Gym

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3 Sets

8-10 Reps

Exercise 59

One-Arm Pronated Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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One-Arm Pronated Dumbbell Triceps Extension

3 Sets

8-10 Reps

Exercise 60

Cross Arm Push-up

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

8-10 Reps

Exercise 61

Close-Grip Dumbbell Press

Equipment: Dumbbells, Full Gym

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3 Sets

8-10 Reps

Exercise 62

Exercise Ball Triceps Extension

Equipment: Exercise Ball, Full Gym

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3 Sets

8-10 Reps

Exercise 63

Decline Close-Grip Bench To Skull Crusher

Equipment: Barbell, Full Gym

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Decline Close-Grip Bench To Skull Crusher

3 Sets

8-10 Reps

Exercise 64

Band Pushdown

Equipment: Full Gym, Resistance Band

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3 Sets

8-10 Reps

Exercise 65

Bent Over Kickback

Equipment: Dumbbells, Full Gym

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3 Sets

8-10 Reps

Exercise 66

Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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3 Sets

8-10 Reps

Exercise 67

Kneeling Cable Triceps Extension

Equipment: Cable, Full Gym

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3 Sets

8-10 Reps

Exercise 68

V-bar Pushdown

Equipment: Cable, Full Gym

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8 Sets

3-10 Reps

Exercise 69

Banded Overhead Triceps Extension

Equipment: Full Gym, Gymstick, Resistance Band

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3 Sets

8-10 Reps

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