Performix Ripped Remix Trainer: Day 10

Day 10 of the Performix Remix trainer is another chest-and-triceps killer! Get ready to push your limits.

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You'll bounce between weighted and unweighted moves throughout today's push-heavy workout, doing some familiar gym moves plus a few that may be new, like the Smith machine bench throw. If you have any doubt about how to perform it, or any of the movements, click on the exercise name below.

If using an added weight will keep you from hitting the rep ranges in the initial push-ups or the final dips, then by all means do them unweighted. Whatever allows you to keep forging ahead and finishing this workout!



Day 10: Chest and Triceps
1

Weighted Push-Up

5 sets of 15, 12, 10, 8, 8 reps, rest 1 min.
Weighted Push-Up Weighted Push-Up

Superset
2

Flat bench dumbbell fly

4 sets of 10 reps
Dumbbell Flyes Dumbbell Flyes

Close-Grip Dumbbell Press

4 sets of 10 reps, rest 30-45 sec.
Close-Grip Dumbbell Press Close-Grip Dumbbell Press

3

Bar Throw And Press

4 sets of 12 reps, rest 45 sec.
Bar Throw And Press Bar Throw And Press

Superset
4

Incline Dumbbell Fly

4 sets of 10 reps
Incline Dumbbell Flyes Incline Dumbbell Flyes

Close-Grip Bench Press

4 sets of 10 reps, rest 30-45 sec.
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

Superset
5
V-Sit Dumbbell Triceps Extension V-Sit Dumbbell Triceps Extension

Diamond Push-Up

4 sets of 15 reps, rest 1 min.
Diamond Push-Up Diamond Push-Up

6

Weighted Dip

3 sets of 6, 5, 3, dropset on final set
Dips - Chest Version Dips - Chest Version


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