I cannot believe our summer has come to end and I am posting the last workout for my Summer Workout series! This last month has not come without challenges. I have been so sick and was unable to workout for almost half of the month. Not being able to workout is hard on so many levels for me. It is so much of a mental game for me. I always feel better mentally and physically when I am active and working out. Especially coming off vacation and letting my diet slide, I was hoping as soon as I got home I would be able to get to workout not only go to the gym, but I would typically run and bike with the kids.
My body was telling me otherwise, so I was barely scrapping by and resting literally every chance I could. Thankfully, even though we are in full swing school mode, I am able to get back to working out regularly and hope to be back in shape soon.
Working out my arms and chest are probably my least favorite. I could do squats all day long, but working out my arms is always at the bottom of the list. Although, when I wear a tank top or sundress, I am wishing I worked out my biceps a little more!
Summer Bicep and Chest Workout
- 12 Bench press
- 12 TRX Flys
- 12 TRX Curls
- 12 Dumbbell Hammer Curls
- 12 Dumbbell Curls
This weeks workout will be a series of reps. You can start at a certain number of reps to increase your endurance, toning, or strength. It is suggested to start with endurance and work your way up to strength.
Endurance
4 rounds between 12 to 15 reps with light weight
Toning
4 rounds between 8 to 12 reps with moderate weight
Strength
4 rounds between 5 to 8 reps with challenging weight
Repeat 4 X
Bench Press
The bench press works your chest, biceps, and triceps. It is one of the staple exercises while trying to build muscle mass and strength in the chest. Tips while you are bench pressing are to keep your feet shoulder width apart and flat on the ground. Make sure you keep your back flat to the bench while pressing upward. The bar should not move in a vertical line, but more of a diagonal from your mid-chest upward.
TRX Flys
The TRX Flys targets your deltoids, upper back, rear shoulder, and even core. Make sure you stand facing the anchor point with your palms facing forward. Next, pull your arm back overhead into a Y position. The TRX straps should have tension the entire time, and the straps should be in a straight line throughout the movement. Slowly lower your body back to your starting point with straight arms. When your arms are fully extended, repeat the move.
TRX Curls
The TRX Curls work your biceps and even your core. Holding onto the handles of the TRX strap, position your body facing the anchor point. Slightly leaning back, walk yourself to the anchor point keeping your core engaged. Start with your elbows higher than your shoulders, with your palms facing you and at your forehead. Slowly lower yourself until your arms are straight. Then slowly curl your arms to the start position, with your palms facing your forehead.
Dumbbell Hammer Curls
The hammer curls works the two main muscles of the bicep. Stand with your torso upright and your shoulders back. Have a dumbbell in each hand with your palms facing your torso. Keep your torso stationary, curl your arms while keeping your palms facing your torso, raising the weight all the way to your shoulders. Pause for a moment, and then slowly lower the weights to your starting position.
Dumbbell Curls
Stand with your torso upright and your shoulders back with a dumbbell in each hand at arm’s length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward, away from your torso. This will be your starting position. Now, keeping the upper arms stationary, curl the weights raising them to your shoulders. Pause for a moment, and then slowly lower the weights to your starting position.
Bicep and Chest Workout
- 12 Bench press
- 12 TRX Flys
- 12 TRX Curls
- 12 Dumbbell Hammer Curls
- 12 Dumbbell Curls
- Repeat 4 X
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Ray is a certified trainer who works at Fit Crew. He trains a HIIT (High Intensity Interval Training) class along with personal training. I tried my first HIIT class about 3 years ago, Ray was my trainer, and I have been hooked every since. The workouts totally transformed my body and my mindset on how to workout. HIIT is such a good full body workout, spiking your heart-rate, and increasing your metabolism.