Workout: Chest and Triceps

This is the 45 minute home chest and triceps workout that I developed with my minimalist home gym set up. The routine features seven different chest-focused exercised along varying planes of movement to hit the whole chest as well as three direct triceps exercises to ensure that all three heads of the triceps are properly targeted. And, while you could conduct this workout with only a set of stackable resistance bands, I choose to incorporate a TRX suspension system to expand my available range of motion, increase core activation, and improve my balance.

Rep Scheme:

This routine includes 5 primary exercises with a corresponding superset exercise. The rep scheme is 20, 15, 10, 5 with the final set of 5 being executed as 3 – 5 second negative reps. Begin by executing 20 reps of the first exercise, then move immediately to the corresponding superset and execute 20 more reps (20 for each arm for single arm movements). Repeat for 15, 10 and 5 reps, taking a 30 second break in between each set. Once you’ve completed all sets for both exercises, take a 2 minute break then move on to the next exercise.

Workout:

Exercise 1 : Traditional Push Up