Today’s topic will be the chest, triceps

and ABs workout.

I use 3-Days split training.

There are different split workout types, from full body do 7-Days splits.

But first of all, what is a split workout?

Well long story short, Splitting means dividing or distributing workout for different body parts on different days. The easiest example is upper and lowers body training.

So for myself, I decided to use the 3-Day split and it looks like:

Day1.- Chest/triceps/ABs

Day2.-Legs

Day3.-Back/shoulders/biceps/Abs

This system works for me pretty well, so I have enough time to recover.

Let’s look closely at my first workout day. Well before I even start my workout I need to warm up.

•Running 10-15 min./Juming jacks x10-15./Jumping rope 10-15 min.

•Wrist mobilization.

I train calisthenics as a routine so I do for example 5 different exercises one after another wiht~30 sek. Pause between and when I finished all those 5 exercises I do 1 min. pause and repeat the whole routine 2 more times so totally 3 sets.

Day 1

Well as probably every one of you knows dips and push ups are the best exercises for the chest that also include some of your triceps too. So I start with max. Dips and max. Push ups. Then I do Skull Crushers(x10) and Diamond Push Ups(x10) for triceps. After that I work on my explosive push ups, my favorites right now are Explosive X Push Ups. Here is a great video about explosive push ups.

And for the end I do some Triceps Extensions x10-12. And that is my chest and triceps routine, but my work out isn’t done yet. At the first day I train my abs too. So my ABs routine looks like:

Warm up->Hanging Bar Leg Raises(3 sets x10).

•15 sek. 6-inch hold.

•3 Flutter kicks.

•15 sek. 6-inch hold.

•6-inch single leg crunch (x20).

•15 sek. 6-inch hold. Single leg raises(x10).

•1 min. plank

the hole video on https://www.youtube.com/watch?v=AQyV63pr10c

I hope this post was helpful and you liked it, in my next 2 posts, I will share with my leg and back, bicep routine.

Please comment, like and share this post, have a nice day.