Chest and Triceps 10.17.17



Today's workout was chest and triceps. Last week I did 2 chest and triceps days. This week I am doing 2 back and biceps days. Because of this I did a more intense workout, plus I had extra time as I was in the gym early. I also did 10 minutes of cardio at the end.


I always warm up somehow and sometimes I forget to mention it. I did 6 minutes on the bike and a bench press warm up.


Superset 1: (4 sets)

  • Dumbbell single arm chest press 15# (10-15 reps)

  • Barbell skull crushers 20# (15-20 reps)


Triset 2: (4 sets)

  • Overhead skull crusher to hit chest and triceps 15# (10-15 reps)

  • Chest press with single dumbbell 25# (10-15 reps)

  • Close grip barbell press 30# (10-15 reps)


Superset 3: (4 sets)

  • Pec fly 40-55# (10 reps)

  • Tricep kickback (10 reps per arm)


Superset 4: (4 sets) this was more of a burnout for chest

  • Standing press with plate 10# (out to front, high and low total 40 reps)

  • Standing tricep extension with plate 10# (20 reps)


Superset 5: burnout for triceps (4 sets)

  • Cable press down straight bar (35#)10 reps

  • Reverse grip press down (25#) 10 reps


Stretch chest and triceps



Stairs 10 minutes 42 flights 132 calories. Did level 7 for 1 min. 30 seconds and level 11 for 30-45 secnds . Burned 13.2 calories per minute - pretty good for me!



Pre-workout Limitless in cotton candy

Intraworkout Scivation Xtend BCAAs in fruit punch

Protein Rule 1 blended whey in cake batter.


#kathiesfitness #chesttriceps #workout #preworkout #protein #bcaas

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