Gym Rat Report: Strong Chest and Tri's

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Gym Rat Report is back this month with a great workout for your chest and triceps. Make those halter dresses look divine with just a few easy steps.

1. Bench Pushups (4 sets, 15 reps/set): Use a bench to do an elevated pushup. Hands flat on bench. Repeat.
2. Dips (4 sets, 25 reps/set): Using the same bench, use your arms to hold yourself in a seated position off the bench. Drop your butt down and bend your arms. Extend your arms to bring you back to a seated position. Repeat.
3. Plank (4 sets, 60 sec/set): Arms shoulder width apart, place hands on the ground and flatten your back til your body is in straight position (like the top of a pushup). Hold for 60 seconds. Repeat.
4. Barbell Chest Press (4 sets, 15 reps/set, 65 lbs): Lay back on the bench. Using a spotter, hold the barbell out with extended arms over your body. Bend your arms and drop barbell towards your chest. Push upwards, straightening your arms. Repeat. This focuses on your chest.
5. Barbell Skull Crusher (4 sets, 15 reps/set, 30 lbs): Lay back on the bench. Using a spotter, hold the barbell out with extended arms over your body. Bend your arms and drop barbell towards your skull. Push upwards, straightening your arms. Repeat. This focuses on your triceps.
6. Spiders (4 sets, 30 reps/set): Using the bench, rest your forearms on the bench with your legs behind you in a plank position. Bring your left knee up towards the bench and back to your starting position. Repeat on the opposite leg. Repeat 30x on each leg.
7. Dumbbell Tricep Overhead (4 sets, 15 reps/set, 25 lbs): Hold a single dumbbell over your head with both your hands. Bend your elbows, lowering the dumbbell behind your head. Extend your arms to bring the dumbbell back over your head. Repeat.
8. Dumbbell Chest Fly (4 sets, 15 reps/set, 15 lbs): Hold one 15lb dumbbell in each hand. Laying on your back on the bench, hold the dumbells straight above your chest. Open your arms up outward, bringing each dumbbell towards the floor. Lift the dumbbells back to your starting position. Repeat.
9. Basic Crunch (4 sets, 40 reps/set): Laying on the floor. Crunch your upper body towards the ceiling til you feel engagement in your core, hold for a second and return to your starting position. Repeat.
10. Rope Pulldown (4 sets, 15 reps/set, 45lbs) Using the weight machine, set to 45 lbs and grab the rope attachment. Facing away from the weights, extend the rope over your head. Step forward with knees bent and one leg in front of the other.  Pull away from the machine and return to starting position. Repeat.
11. Cable Fly (4 sets, 15 reps/set, 15 lbs): Set the cables to 15 lbs for each side. Hold one cable in each hand. Step forward with knees bent and one leg in front of the other. Pull your arms towards each other at the center while remaining extended. Return to open starting position. Repeat.
12. Full Body Stretch (30 seconds): Stretch it out, you deserve it. Stretch your arms, chest, and back.