Workout of the Month – Chest and Triceps Workout

The time has come for the workout of the month.  This month we are diving into chest and triceps! I love the pump after this workout and how I feel stronger throughout my day with more energy.  For my athletes, they love how much stronger they get from pushing themselves with this workout.  That is why this chest and triceps is the workout of the month!  On a side note, this workout is reserved for a more experienced athlete that has already been consistently lifting in the gym or cross-training outside.  It is designed to give you muscular endurance and is great for in season or off season training.  If it is done right, you will get a great workout from it.

The Warm-Up

For the warm up portion, spend at least 15 minutes jogging on a treadmill, riding a bike, on an elliptical, rower or stair climber.  Just make sure that you are sweating before you start your lifting.  It is very important that your body is warmed up prior to starting this workout.

PRO TIP:

When doing each exercise for the first time, please do two warm-up sets.  That means using considerably less weight than you normally use or no weight at all and going through the motion for the amount of reps to get those target muscles use to doing the exercise.  Then add weight.

The Workout…

Superset #1

Superset #2

Superset #3

Superset #4

PRO TIP #2:

In each superset, please do one exercise after the other and rest only when each exercise is complete with-in that round.  When resting, the goal is to rest for 45 seconds to 90 seconds.

To Cool Down

Please DO NOT skip the cool down.  You may be very tired afterward but please always cool down after a workout.   Complete at least 10 minutes of leisure walking on a treadmill or ride a bike with no resistance or do the elliptical with no resistance.  Then static stretch for 5 minutes.

Last But Not Least!

Recover and Drink your protein or have a protein packed meal with in 45 minutes of your workout.  Great Job!  I’m sure you killed it!!  When you are finished, put a comment in the field below with a picture of course, so we know how it went for you or tag us in your social media with #earnedthissweat!  Let us know if this workout of the month was awesome!

Disclaimer

Results vary depending on starting point, goals and effort. Exercise and proper diet are necessary to achieve and maintain weight loss and muscle definition. The testimonials featured may have used more than one BM Sports Online or extended the program to achieve their maximum results.

Consult your physician and follow all safety instructions before beginning any exercise program or using any supplement, nutrition plan or meal replacement product, especially if you are pregnant, breastfeeding, or if you have any unique or special medical conditions.

The contents on our website are for informational purposes only, and are not intended to diagnose any medical condition, replace the advice of a healthcare professional, or provide any medical device, diagnosis, or treatment.