Performix Ripped Remix Trainer: Day 17

Day 17 of the Performix Remix trainer is a chest-and-triceps killer! Get ready to push your limits.

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Most of the exercises you'll do today should be familiar to you, particularly since this is the same workout you did on Day 3, Week 1 of Ripped Remix. But don't confuse "familiar" with "easy." The supersets will test your endurance, especially when you start to get fatigued. Do your best to complete the reps as prescribed, even if you have to take a little break.

Weighted dips can be done in a variety of ways. You can use a weighted vest, a dip belt, or you can hold a dumbbell between your ankles. However, if you struggle to perform dips even without weight, then don't use extra resistance.

If you need assistance performing dips, fine, use a dip machine. It's important to still challenge yourself, though. For instance, perform as many reps as you can without assistance before getting some help. Don't settle into doing the same weight each week. Every workout should be harder than the one before.

Day 17: Chest and Triceps
Superset
1

Incline dumbbell fly

4 sets of 12 reps
Incline dumbbell fly Incline dumbbell fly

Decline push-up

4 sets of 12 reps, rest 1 min.
Decline push-up Decline push-up

2

Reverse-grip bench press

4 sets of 15, 12, 10, 10 sets, rest 1 min.
Reverse-grip bench press Reverse-grip bench press

Superset
3

Decline dumbbell fly

4 sets of 12 reps
Decline dumbbell fly Decline dumbbell fly

Clapping push-up

4 sets of 12 reps, rest 1 min.
Clapping push-up Clapping push-up

4

Dumbbell single-arm triceps extension

4 sets of 15, rest 30-60 sec.
Dumbbell single-arm triceps extension Dumbbell single-arm triceps extension

Superset
5

Weighted dip

5 sets of 10, 10, 8, 8, 6 reps
Weighted dip Weighted dip

Bodyweight triceps extension on Smith machine

5 sets of 10, 10, 8, 8, 6 reps, rest 1-2 min.
Bodyweight triceps extension on Smith machine Bodyweight triceps extension on Smith machine

6

Skullcrusher

4 sets of 12 reps, rest 1 min.
Skullcrusher Skullcrusher

7

Triceps plank extension

4 sets of 15, rest 30-60 sec.
Triceps plank extension Triceps plank extension

8

Sit-up with medicine-ball throw

5 sets of 20 reps, rest 1 min.
Sit-up with medicine-ball throw Sit-up with medicine-ball throw


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