Day 3

Chapter 7: Day 3

The third day consists of workouts that aim to strengthen the shoulders, triceps, and chest. I leave this day for the third because I purposely put a gap to seperate the upper and lower body. It is key not to overdue your muscles, so by this routine it will definitely be efficient. Honestly, order does not matter. You could workout your shoulders first, then your chest second, and lastly your triceps. It just depends on what you really want to do on a particular day. As a college student, do not workout to the max because you can strain your muscles, which could have a negative effect on your academic performance. I surely do not want any other distractions such as injuries because there would be a higher demand on my body, rather than focusing on my academics. Below is a list of workout for the chest, shoulders, and triceps.

Shoulders

1. Dumbell Shoulder Press (4 set/ 10 reps) - while sitting in a chair, lift the dumbbell up above your head.
2. Reverse Machine Fly (4 sets/ 12 reps)- with a machine, grab the handles and bring it in alignment to your chest.
3. Lateral Raise Bands (3 sets/ 10 reps)- using a band, bring both arms out to our shoulders horizontally.
4. Upright Barbell Raise (3 sets/ 8 reps)- with a near grip on a bench bar, bring the bar up to your chin by keeping your back straight.

Chest

1. Bench Press (4 sets/ 10 reps)- using a bench bar, have a decent spacing between your hands near the nipples and use your chest to push out. 

2. Dumbell Chest Press (3 sets/ 12 reps)-  method same as bench press

3. Seated Machine Chest Press (3 sets/10 reps)- using a machine, push out the handlebars out in front of your chest. 

4. Dips for Chest (4 sets/ 8 reps) - bend elbows and keep feet up crossed

Triceps

1. Close-Grip Barbell Press ( 4 sets/ 8 reps)- have your hands closer together, but make sure they do not touch. Method is the same as the bench press. 

2. V Bar Pulldown- pull down a bar and extend your arm completely vertically when coming down. Make sure not to bend your elbow to much coming up.

3. One Arm Tricep Extensions ( 3 sets/ 12 reps)- starting with a dumbell in one hand above your head, bend your elbow so that the dumbell can be behind your head.

4. V Pushups (3 sets/ 12 reps)- make a diamond shape with your hands and get in a push up position.