The arms and chest are targeted in Day 18 of the EPIC Program! Full of super sets throughout and finishing with bodyweight push ups, this workout is definitely going to push up triceps to a new level.

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 (15kg and 8kg 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

This is a very demanding session and pace yourself, focus on best range of motion possible and take your tome to focus on alignment!

Your arms will be glad to finish!!

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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. Disclaimer: As an Amazon Associate I earn from qualifying purchases

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