I thought I would share my chest, bicep and tricep workout from today. With my favorite workout gloves and, of course, my Extend recovery drink…I blazed in Gold’s Gym and got it done.

Here it is…

4 sets Cybex Incline Chest Press x 15 reps

3 sets Incline Dumbbell Flyes x 15 reps

Superset 3 sets
Flat Bench Dumbbell Press x 15, 12, 10
Pushups

Superset ~ 3 sets
EZ Bar Curl x 15/12/8
Tricep V-Bar Pressdown x 15

Superset ~ 3 sets
Lying Tricep Extensions with Dumbbells x 12
Close Grip Presses (dumbbells touching, elbows close to sides) x 12
Hammer Curls x 12

Superset ~ 3 sets
Incline French Curls* x 12
Incline Bicep Curl x 12

The French Curl is a lying tricep extension done on an incline bench. These can be done using an EZ curl bar, dumbells, or a small straight bar…I used a cable driven french curl machine at Gold’s Gym.

*Lie back on an incline bench, holding the bar over your face at arms length.
*Next, bring your upper arms backwards so that they are at an angle.
*Lower the bar down behind your head and get a good stretch,
*Extend back up until your arms are straight. Keep your upper arms angled throughout the set.
*This exercise targets the long head of the tricep that runs along the bottom of the arm.
*Be sure to keep your elbows tucked in and completely still. Letting them flare out to the sides reduces the effectiveness of the exercise.
*To get into position, the easiest way is to have somebody hand you the bar from behind. This is especially true when using heavy weights.
*You can adjust the angle of the incline that you use, just keep in mind that the higher the incline, the less weight you will be able to use but the more stretch you will get on the triceps.

I hope you enjoy this one…I’d love to hear how you did!!