In Gym

Day 10 - Chest & Triceps

  1. Bench Press (3x12)
  2. Push Up (3x12)
  3. Low Cable Chest Fly (3x10)
  4. Tricep Kickback (3x10-20)
  5. Reverse Cable Fly (3x10-20)

Bench Press

3 Sets of 12 Reps

  1. Lie on your back on a bench. Grasp a barbell with an overhand grip just wider than shoulder width apart and hold it above your chest with your arms fully extended. This is your starting position.
  2. Lower the bar straight down in a controlled motion. Make sure to keep your elbows tucked in close to your body.
  3. Pause, and then press the bar back up by pressing yourself into the bench, driving your feet into the floor for leg drive, and extending the elbows.

Push up

3 Sets of 12 Reps

  1. In a plank position, place the hands below the shoulders slightly wider than shoulder width apart.
  2. Start bending your elbows and lower your chest until it's just above the floor.
  3. Push back to the starting position.
  4. Remember to tuck your pelvis under to avoid arching of the back.

Low Cable Chest Fly

3 Sets of 10 Reps

  1. Start off setting up handles on a low pulley cable machine, standing in between the machines, grabbing the handles with both hands and keeping your arms at your sides.
  2. Slowly bring the handles together in front of your body.
  3. Pause, then return back to the starting position.

Tricep Kickback

3 Sets of 10-20 Reps

  1. Holding a dumbbell in your right hand with your palm facing in and your knee and your left hand on top of the bench. Lean forward at the hips until your upper body is at a 45-degree angle to the floor keeping your elbow close to your waist.
  2. Keeping your upper arm still, straighten your arm behind you until your entire arm is parallel to the floor and one end of the dumbbell points toward the floor.
  3. Slowly bend your arm to lower the weight.

Reverse Cable Fly

3 Sets of 10-20 Reps

  1. Stand with your feet shoulder width apart, setting the cable machine to a height just above your head.
  2. Grab the left handle with your right hand and the right handle with your left hand. Your arms will start in this crossed position.
  3. Stand in the center of the cable machine and take a step backwards to create some tension in the cables. Contract your rear (posterior) delts to bring your arms backward until you feel a pinch in your shoulder blades.
  4. Slowly bring your arms back to the starting position. You should maintain only a slight bend in your arms during this motion.

Day 9

Day 11

Get Outside!

On your active rest days, get creative with a pack or a trail. Taking a break from the normal routine and going for a run or hike will add the variety that keeps your muscles guessing. Fresh air and keeping the blood flowing throughout your week is one of the healthiest ways to boost recovery, manage stress, and improve your mental energy.

Don't forget!

There's a full community of like-minded Wilderness Athletes taking action. Get in on the conversation for and help keep each other accountable.