Step 1: Push-Ups (Chest)

  • Perform 3 sets of push-ups.
  • Aim for 8-12 repetitions per set.
  • Modify as needed with knee push-ups or incline push-ups if necessary.

Step 2: Dumbbell Bench Press (Chest)

  • Use a flat bench and dumbbells.
  • Perform 3 sets of bench presses.
  • Aim for 8-12 repetitions per set.

Step 3: Incline Dumbbell Flyes (Chest)

  • Use an incline bench and dumbbells.
  • Perform 3 sets of flyes.
  • Aim for 10-12 repetitions per set.

Step 4: Tricep Dips (Triceps)

  • Use parallel bars or a sturdy surface like the edge of a bench or a chair.
  • Perform 3 sets of dips.
  • Aim for 8-12 repetitions per set.

Step 5: Tricep Pushdowns (Triceps)

  • Use a cable machine with a straight or V-bar attachment.
  • Perform 3 sets of pushdowns.
  • Aim for 10-12 repetitions per set.

Step 6: Close-Grip Bench Press (Triceps)

  • Use a barbell or an EZ-bar.
  • Perform 3 sets of close-grip bench presses.
  • Aim for 8-10 repetitions per set.

Step 7: Incline Dumbbell Press (Chest)

  • Use an incline bench and dumbbells.
  • Perform 3 sets of incline presses.
  • Aim for 8-10 repetitions per set.

Step 8: Tricep Kickbacks (Triceps)

  • Use dumbbells.
  • Perform 3 sets of kickbacks.
  • Aim for 10-12 repetitions per set.

Step 9: Chest Dips (Chest)

  • Grip a parallel bar slightly outside shoulder-width level.
  • Raise yourself so you can stand over the dip bar with your elbows fully extended.
  • Lower yourself until you feel a good stretch in your pecs and then push through your elbows and exhale to get back to the top.

Step 10: Cool-Down (5-10 minutes)

  • Finish with static stretching for both the chest and triceps.
  • Hold each stretch for 20-30 seconds.
  • Focus on stretches like the chest wall stretch and tricep stretch.