Performix Ripped Remix Trainer: Day 3

Day 3 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. 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, don't use extra resistance.

If you need assistance performing dips 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 3: Chest and Triceps

Chest

Superset
1

Incline Dumbbell Fly

4 sets of 12 reps
Incline Dumbbell Flyes Incline Dumbbell Flyes

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 reps, rest 1 min.
Reverse Triceps Bench Press Reverse Triceps Bench Press

Superset
3

Decline Dumbbell Fly

4 sets of 12 reps
Decline Dumbbell Flyes Decline Dumbbell Flyes

Clapping Push-Up

4 sets of 12 reps, rest 1 min.
Clapping Push-Up Clapping Push-Up

Triceps

4

Dumbbell Single-Arm Triceps Extension

4 sets of 15 reps, rest 30-60 sec.
Dumbbell One-Arm Triceps Extension Dumbbell One-Arm Triceps Extension

Superset
5

Weighted Dip

5 sets of 10, 10, 8, 8, 6 reps
Dips - Triceps Version Dips - Triceps Version

Body Triceps Press Using Flat Bench

5 sets of 10, 10, 8, 8, 6 reps, rest 1-2 min.
Body Triceps Press Using Flat Bench Body Triceps Press Using Flat Bench

6

Skullcrusher

4 sets of 12 reps, rest 1 min.
Lying Triceps Press Lying Triceps Press

7

Triceps Plank Extension

4 sets of 15 reps, rest 30-60 sec.
Triceps Plank Extension Triceps Plank Extension

8

V-Sit Lying Down Ball Throw And Catch

5 sets of 20 reps, rest 1 min.
V-Sit Lying Down Ball Throw And Catch V-Sit Lying Down Ball Throw And Catch


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