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January 10, 2022

A chest & tricep workout, with a lot of focus equally split between the chest & triceps today!

The staple will be targeting the triceps and it will appear 5 times in total and each set will be the same as all sets, the 1 minute of work!

We will take this staple SLOW! Aiming for good depth on lowering of the dumbbell! Keep knees soft, hips pushed forward to prevent arching of lower back & try to refrain from straining your head forward… try to relax into it and only go so low as is comfortable for you!

The timer will be on for 60 seconds of work, with 30 se seconds rest in between each exercise!

All you will need for this workout is dumbbells and your mat!

The dumbbells Content Creator is using for your reference are 15kg and 9kg!

CHEST PRESS X3

STAPLE
OVERHEAD TRICEP EXTENSION

DIAMOND PRESS x2 dumbbells
DIAMOND PRESS x1 dumbbell
PUSH UPS
DEADSTOP PUSH UPS

STAPLE
OVERHEAD TRICEP EXTENSION

FLYES
ALTERNATING FLYES
TRICEP PUSH UPS
DEADSTOP PUSH UPS

STAPLE
OVERHEAD TRICEP EXTENSION

SKULLCRUSHERS x2 dumbbells
SKULLCRUSHERS x1 dumbbell
SKULLCRUSHER PUSH UPS
DIAMOND PUSH UPS

STAPLE
OVERHEAD TRICEP EXTENSION

SHOULDER CRUSHERS
LYING OVERHEAD EXTENSION
COBRA PUSH UP
DIAMOND COBRA PUSH UP

STAPLE
OVERHEAD TRICEP EXTENSION

FINISHER!

100 x TRICEP PRESS

🔥🔥🔥

When We finished, We actually said that the triceps were torched! And We loved that finisher!

I hope you love this workout as much as.. especially the 100 reps on those triceps!

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Always ensure you warm up before any workout. Here’s the 5 Min Warm Up Routine: youtu.be/c0VxUFHdYzs

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Here’s today’s optional add-on: youtu.be/YfvAL6caTs0

EPIC Endgame Playlist: youtube.com/playlist?list=PLhu1QCKrfgPUj7yv484Qhtm-mLZvilnbL

EPIC Beginner Series: youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH

Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio

Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.

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