It’s Day 3 of 10 WEEKS TO FIT and time to push through chest and triceps. Hopefully you are making good recovery from legs, shoulders and abs and staying hydrated. Another way to help with recovery is by taking Glutamine. Glutamine is the most common amino acid found in your muscles. Supplementing with Glutamine can minimize breakdown of muscle and help improve protein metabolism. Remember to do a quick warm up of a few sets using lighter weights to get the muscles being trained warm to help prevent injury.
Lets get Ten-acious
10 Weeks to Fit-Day 3: Chest & Triceps
1- Incline Barbell Press: 4 sets of 20 reps
2- Bench Press: 4 sets of 20 reps
3- Incline Dumbbell Flyes: 4 sets of 20 reps
4- Triceps Pushdown: 4 sets of 20 reps
5- Overhead Cable Triceps Extension: 4 sets of 20 reps
6- EZ-bar Skullcrushers: 4 sets of 20 reps
7- Jump Rope: 4 sets of 60-90 seconds. Try increasing reps each set by 10 seconds â€“ 60, 70, 80, 90 seconds. I also recommend doing these in between each set as an “active rest” to keep your heart rate up.
(Exercise examples below)
Congrats, you made it through Day 3 of 10 weeks to fit! Your should have a good pump in your chest and triceps, now pound your protein drink and get your cardio done!
BE SURE TO VISIT THE PREVIOUS OR NEXT WORKOUT:
Day 2: 10 WEEKS TO FIT-DAY 2: SHOULDERS & ABS
How much and what kind of cardio should we be doing?
45 minutes of cardio, and you can do whatever you like, I normally run on the treadmill or do the stairclimber. Hope this helps 🙂
I’m wondwring where to find the nutrition part of this program ??
Renelle! Hi, I don’t have a nutrition portion up, sorry. I hope to have it with my next program coming out.
I cannot do 20 reps in 1 set…is it ok for like 8 to 12 reps ?
Hannah! Hi, of course you can do 8-12 reps, whatever works for you. You can modify anything to fit your fitness level no problem!
I love your 10 weeks to fit program. I am on day 3 now and just love that when I get to the gym I have a list of what my routine is along with video and pictures so I can see exactly how to perform each exercise. I especially love that you include abs in small doses with each workout as I usually forget to do abs and I’m especially weak in my core as a result. Now I don’t forget because it’s on my list! Thank you so much for such a great program…I’m grateful!
Lisa! You are SO welcome, but thank you for writing in and letting me know how you like the program. So happy it is something that works for you and is easy to follow. If you ever have any questions please let me know! I know abs are any easy thing to skip out on, so I try to work them in as much as I can. Have fun and happy lifting.
Hi! So, I’m now on Day 4 of your program. Today’s chest workout was pretty grueling since my shoulders were still very sore from yesterday. Any advice on how to handle the soreness? I’m not sure what all supplements, etc. I should consider. Thanks!
First of all way to work it! As far as recovery and soreness I take glutamine to help my muscles recover, it is in a tablet form or powder, either works great. I also stretch and if you are really achy a good thing to do is take a bath in epson salts. Just make sure to drink plenty of water, take your glutamine, drink plenty of BCAA’s, stretch out really well in between sets and relax in an epson salt bath. Those are the things I do, I know being sore is a love-hate relationship, but you are really pushing your body and that is great.
Hi – your program looks great and I want to get started on it tomorrow. I love having a plan in the gym. I see on another comment, you answered that you do 45 minutes of cardio. Is that after each workout? I don’t want to lose any hard earned muscle. Thanks.
Paula! You can do less, that is just my guideline. So if you want to do 20-30 minutes that is perfectly fine!!
First off thank you for the great workouts. I just started the 10 week series. I am wondering though what is the main difference between the different plans.
Is there a way to print off the workouts without having to go to each individual one and cut and paste. I don’t necessarily need the images (even though they are great).
Thanks again the workouts are great.
Hi, for the 10 week program I didn’t put in any PDF form, but if you go to the workout and highlight over the workout (not the images) and copy it, you can text it to yourself or put it into a word doc to print off. Sorry about that. Each plan is different in the length of time, the rep counts we do, the type of sets we do, and if we are doing heavy weight and less reps, or working on pyramid sets with more reps and lighter weights. Each one is a little different and unique.
I love love love this plan. It’s so hard to plan workouts, I love being able to pull this up & get to work when I get to the gym. I’m at 10-12 reps per set, 20 is a little high for me. This is such a great plan to add with my rowing workouts. Thanks so much!
Awesome program! I’m so excited to get started on it. I know in the previous comments you answered some questions about the cardio afterwards. I was wondering if there is a specific cardio plan you go by or would recommend to a beginner? Such as increments or speed?
As a beginner I would start with what is comfortable for you, wether that be running, walking on an incline, the elliptical, the stair climber or even a cycle class. As far as speed that is really up to you and what is safe and comfortable for you. I would recommend starting off slowly and see how you feel and then increasing as you go to challenge yourself. Just listen to your body, don’t want to injury anything.
Aloha! Loving this challenge and all of your tips! I was wondering which days are we supposed to do the 45 min of cardio- everyday ?
Yes, cardio is done everyday. If you need to scale the time back to 30 minutesbtonget it in, that is ok!!
Hi! I’m curious about the cardio. I walk 2 miles in the evenings and want to know if it’s okay to space my cardio so far from my morning workout?
Yes you can space your cardio out. Your body doesn’t know when in the day you did it, it just knows that you did do it!