In Gym

Day 3 - Chest & triceps

1. Bench Press - 3x10
2. Incline Bench Press - 3x10
3. Dumbbell Chest Fly - 3x10
4. Tricep Push Down - 3x15
5. Skull Crusher - 3x10

bench press

3 Sets of 10 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.

incline bench press

3 Sets of 10 Reps

1. Lie flat on an incline bench and set your hands just outside of shoulder width, setting your shoulder blades by pinching them together and driving them into the bench.
2. Once you take the bar off the rack and let the weight settle, lower the bar in a straight line to the base of the sternum (breastbone) and touch the chest.
3. Push the bar back up in a straight line by pressing yourself into the bench, driving your feet into the floor for leg drive, and extending the elbows.

Dumbbell Chest Fly

3 Sets of 10 Reps

1. Lie back on a flat bench or floor holding a pair of dumbbells at arms length over your chest, palms facing each other. Make sure to select the correct amount of weight by starting light and work your way up with proper form.
2. Pause, then slowly reverse the move, returning to the starting position.
3. When performing flys you want to have a slight bend in the elbow, performing flys with a straight arm is never a good idea so always make sure you're performing the exercise correctly as demonstrated.

Tricep Push Down

3 Sets of 15 Reps

1. Face the tricep pushdown cable machine and grasp the horizontal cable bar or rope attachment (depending on the machine your gym has) with an overhand grip.
2. Tuck your elbows in at your sides and position your feet slightly apart
3. Push down until your elbows are fully extended but not yet in the straight, locked position. Keep your elbows close to your body and bend your knees slightly on the pushdown. Resist bending forward. Try to keep your back as straight as possible as you push down not letting your shoulders roll forward.
4. Return to the starting point using a controlled movement. Be careful not to crash the weights down.

Skull Crushers

3 Sets of 10 Reps

1. Lie down on a bench or the floor holding a pair of dumbbells directly above your chest with palms facing each other. If you are using a barbell bring the preacher curl barbell with an overhand grip, carefully sit on the bench and slowly lie back bringing the barbell above your head. Make sure that your feet are flat on the floor and your core is braced.
2. Without moving your upper arms, bend your elbows and slowly lower the weights toward the sides of your head. Avoid flaring your elbows.
3. Reverse the move to return to the starting position.