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Chest and triceps – 31st December 2012

Sean and Kate

Last session of 2012!

Warm up: mobility through shoulders and elbows.

Supersets of:
1. Bent over triceps DB extension
2. Close arm press-ups on stands

20 triceps exts
12 close arm press-ups
60 sec rest

20 triceps exts
12 close arm press-ups
60 sec rest

20 triceps exts
12 close arm press-ups
60 sec rest

20 triceps exts
12 close arm press-ups
60 sec rest

Supersets of:
1. Single arm DB seated triceps ext
2. Close arm press-ups on stands

12 right arm triceps ext
12 left arm triceps ext
12 close arm press-ups
60 secs rest

12 left arm triceps ext
12 right arm triceps ext
12 close arm press-ups
60 secs rest

12 right arm triceps ext
12 left arm triceps ext
12 close arm press-ups
60 secs rest

12 left arm triceps ext
12 right arm triceps ext
12 close arm press-ups
60 secs rest

Supersets of:
1. Eccentric Pectoral flyes
2. Eccentric Powerbag press

12 pec flyes
12 powerbag press
60 secs rest

X 5 sets

Eccentric wide arm press-ups on press-up stands
12 reps
60 secs rest

X 10 sets

Happy New Year! All the best for your 2013 fitness goals and thanks for all your support.

Sean Lerwill - Author

Sean is an former-Royal Marines Commando Officer & Physical Training Instructor. He has been published as a writer five times, has a BSc in Molecular Genetics and a Post Graduate Certificate in Education. He is also a Maximuscle ambassador.

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