Hi! I’ve mentioned in the first part of this post that I’ve been focusing more on my upper body because I currently cannot do leg exercises following my right knee injury. In the first part of the post, I have shared my program for “back-biceps-shoulders-core” day. And in this post, I will share my program for “chest-triceps-core” day.
If leg day is my most favorite, chest day is my most dreaded.
I wasn’t an avid fan of chest exercises and the muscle pain that comes the day after. But I guess when I saw and felt progress, I started to dislike it less. One chest exercise that I do not want to do on my own is the Bench Press. I always ask someone to spot me for fear of suddenly being unable to lift the barbel. I think this fear came about when I heard this story about a friend of a friend who broke his nose because the barbel fell straight to his face while doing a set of bench press.
Currently, both my flat and incline bench press exercises are at 40lbs. Normally, the weight I carry for flat bench press is different from that of incline bench press so I think I’ll add a couple of tiny plates next week for flat bench press. Lol.
Flat Bench Press – 5 sets of 8 reps (40lbs)
Incline Bench Press – 5 sets of 8 reps (40lbs)
Other chest exercises that I do include (listing some for future reference):
Dumbbell overhead pullover – 3 sets of 8 (20lbs)
Dumbbell Flyes – 3 sets of 10 (15lbs each)
Cable Crossover – 3 sets of 8 (20lbs each)
Women’s Push Up – 3 sets of 8
Chest Press – 3 sets of 8 (44lbs)
After working my chest, I then proceed to my triceps. By this time, my arms are already shaky but I try to manage. Lol. Some of my triceps exercise include:
Dips – 3 sets of 12 reps
Tricep-extension – 3 sets of 8 reps
Overhead tricep extension – 3 sets of 10 reps
Tricep Dumbbell Kickback – 3 sets of 10 reps per arm
After the triceps exercises, I then proceed to core exercises. I do 2 sets of 6 up to 9 different variations of core and lower back exercises that are all timed to 30-45 seconds per exercise (without stopping until after the first full set).
Still not a fan of the muscle pain the day after but at least I know that the exercises the previous day worked. As they say,
Sore today, strong tomorrow
Again, here is a short video of my chest-triceps-core program for the day. Admittedly, some forms are slightly off but I’m working on them.