Day 18 of EPIC | 40 Min Chest and Triceps

The shoulders and core involved also alongside this chest and tricep workout. You will need a mat and a pair of dumbbells. I am using 2 pairs (30lb and 15lb pairs) however you can use 1 pair and simply perform more reps etc! The timer will be on for 45 seconds of work, followed immediately by another 45 seconds of work followed by 30 seconds rest. We complete each of the main super sets for 3 sets. Ensure to stop when you feel your form is being affected. During the flyes, ensure a slight bend at elbows throughout. With the skull crushers, ensure you are aware of position of upper part of arm that it remains as steady as possible (perpendicular to body) whilst lowering and rising of dumbbells. During the tricep press, try to keep those elbows in by sides throughout. CHEST PRESS FLYES (hands pronated) CHEST PRESS FLYES (hands pronated) CHEST PRESS FLYES (hands pronated) CHEST PRESS (palms facing) FLYES CHEST PRESS (palms facing) FLYES CHEST PRESS (palms facing) FLYES ALTERNATING PRESS ALTERNATING FLYES ALTERNATING PRESS ALTERNATING FLYES ALTERNATING PRESS ALTERNATING FLYES X OVER FLY TRICEP PRESS X OVER FLY TRICEP PRESS X OVER FLY TRICEP PRESS SKULL CRUSHER TRICEP PRESS (palms up) SKULL CRUSHER TRICEP PRESS (palms up) SKULL CRUSHER TRICEP PRESS (palms up) DIAMOND PRESS TRICEP PRESS (1 1/2 rep) DIAMOND PRESS TRICEP PRESS (1 1/2 rep) DIAMOND PRESS TRICEP PRESS (1 1/2 rep) STANDING PRESS TRICEP OVERHEAD EXTENSION STANDING PRESS TRICEP OVERHEAD EXTENSION COBRA PUSH UP TRICEP PUSH DIAMOND PUSH UP SKULL CRUSHER PUSH UP