Exercise no. 1

Tricep Dips

4 sets of 10 reps

  1. Place your hands shoulder width apart on a stable chair or a secured bench. Slide your butt off the seat with your legs stretched out in front of you. Straighten your arm while keeping just a small bend in your elbows to reduce elbow joint tension.
  2. Bend your elbows to lower your body until your elbows are at about a 90 degree angle. Make sure to keep your back as close to the bench as possible.
  3. Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one repetition.
  4. Repeat for the desired amount of reps.

Tips: Keep your shoulders down as you’re performing this exercise. You can also bend your legs to make the dip easier.

Exercise no. 2

Skull Crushers

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Exercise no. 3

Incline Dumbbell Curls

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Exercise no. 4

Decline Push Ups

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Exercise no. 5

Cable Flyes

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Exercise no. 6

Barbell Bench Press

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Athletes in This Workout

Jael Lopez

I'm a 1x overall champion, and sponsored by WNC, having performed at multiple shows and trained multiple clients. My goal is to inspire people all over the world achieve their fitness goals.
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