INCLINE BENCH PRESS

Rest back on an incline bench. Take a shoulder-width grip on the bar. Keep your back slightly arched. Lower the bar to your sternum. Maintain control and do not bounce the bar off your chest. After touching your chest with the bar, extend the elbows to return the bar to the starting position.

BENCH PRESS

Lie flat on the bench holding the barbell above you at arm’s length. Keep your head, torso and hips pressed onto the bench. Keep your back slightly arched. Slowly bend your elbows and lower the bar to your chest. Pause, and then straighten your elbows to return the weight to starting position.

INCLINE DUMBBELL CHEST FLY

Lie on an incline bench and bring the weights together above your chest, palms facing each other. Maintain a bend in your elbows as you arc your arms out to the side and down, stretching the pectorals. Pull the weights back to starting position, in a hugging motion.

DIP – WITH WEIGHT

Sit on the edge of a workout bench, placing a weight plate on your lap, with your hands gripping the edge of the bench at shoulder width. Place your feet together on the floor as far out as comfortable, then slide your backside off the bench, supporting your weight with your arms. Keeping your elbows locked, lower your body until your upper arms are parallel to the floor. Then, push yourself back up to the starting point.

ROPE PUSHDOWN

Standing with your feet shoulder-width apart and knees slightly bent; grab the cable-pulley rope attachment with an overhand grip. Leaning slightly forward, position your elbows close to your sides, keeping a 90-degree angle between the forearm and biceps. Press the rope attachment down towards the ground, flexing your triceps as you go until your arms are fully extended. Pause at the bottom and squeeze your triceps before returning to the starting position.

TRICEP KICKBACK

Hold a dumbbell in one hand while taking a split-stance position. Kneel on the bench with your opposite knee, place your other hand on the bench for support, and lean forward. Keep your upper arm parallel to the floor and extend your elbow to a full extension. Your upper arm should remain stationary during the movement. At the top of the movement, squeeze your triceps to get the most out of the rep.

CARDIO:

STATIONARY BIKE INTERVALS – 30 MINUTES

INTERVAL TRAINING – workouts in which you alternate periods of high-intensity exercise with low-intensity recovery periods.