Best Fitness Plan ( Day 9 Workouts)

DAY 9 Chest & Triceps

It’s time to start sculpting, and the best way to do it? Bodybuilding splits. We start with a chest workout, it’s good, old-fashioned hard work and provides a lot of isolation of the pecs. With a brief break, we then move into hitting the secondary muscle group, the triceps.

HOW IT WORKS

When a muscle contracts, the whole thing contracts. So when you hear trainers talking about exercises for the “upper” pecs and “inner” pecs, this isn’t entirely accurate. However, while the whole pectoral is major muscle is involved in any kind of press, dip, or fly motion, different parts of it are indeed basically depending on the angle of resistance. So while an incline dumbbell press will work

the whole chest, it’s making the fibbers that attach to your clavicle work harder than the ones that attach to your ribs.

We’ve given you exercises that work every part of the chest and with varying degrees of isolation. If you don’t normally feel your pecs working on barbell presses, you’ll love what dumbbell, body weight, and cable work does for you.

DIRECTION

Complete the workout as straight sets. Rest 1-3 minutes and move onto the triceps portion of the routine.

1 INCLINE DUMBBELL PRESS

SETS: 4 REPS: 8 REST: 60–90 SEC.

Set an adjustable bench to a 30- to 45-degree angle and lie back on it with a dumbbell

in each hand at shoulder level. Press the weights over your chest.

2 DUMBBELL FLY

SETS: 3 REPS: 8 REST: 60–90 SEC.

Lie back on a flat bench with a dumbbell in each hand. Keep a slight bend in your elbows and spread your arms wide, lowering the weights until they’re even with your chest. Flex your pecs and lift the weights back to the starting position.

3 LOW-CABLE CROSSOVER

SETS: 3 REPS: 8 REST: 60–90 SEC.

Stand between two facing cable stations and attach a D-handle to the low pulleys on each. With a handle in each hand and elbows slightly bent, raise your arms from waist height to out in front of your chest, flexing your pecs as you bring them together.

4 DIP

SETS: 4 REPS: 8 REST: 60–90 SEC.

Suspend yourself over the bars of a dip station and lower your body until your upper arms are parallel to the floor. If eight reps is too easy, add weight using a weighted belt or by holding a dumbbell between your feet.

1 CLOSE-GRIP BENCH PRESS

SETS: 4 REPS: 8, 8, 8, AS MANY AS POSSIBLE REST: 60 SEC.

Grasp the bar with your index fingers on the inside edge of the knurling (the rough part of the bar). Arch your back so there’s space between your lower back and the bench. Pull the bar off the rack and lower it to your sternum, tucking your elbows about 45 degrees to your sides. When the bar touches your body, drive your feet hard into the floor and press the bar back up. On your last set, use half the weight and perform as many reps as possible.

2 DECLINE TRICEPS EXTENSION

SETS: 4 REPS: AS MANY AS POSSIBLE REST: 15 SEC.

Set an adjustable bench to a slight decline (around 30 degrees) and lie on it with a dumbbell in each hand. Hold the weights over your chest, palms facing each other. Bend your elbows and lower the weights to the sides of your head. Choose a weight you can do 12 reps with on the first set, and use it for every set.

3 BAND PUSH-DOWN

SETS: AS MANY AS NEEDED REPS: 100 TOTAL REST: AS NEEDED

Attach an elastic exercise band (we like the EFS Pro Light bands from elitefts.com) to a sturdy overhead object and grasp each side of the loop. Keeping your elbows tight against your sides, extend your arms downward. You can perform a push down on a cable machine instead if you prefer.

After Day 9 We will discuss Legs & Abs in Day 10 workouts.

Uploaded by: Blue Coderz

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