Unleash Your Upper Body Strength: Thursday Chest & Triceps Routine
- Diana Cristina
- Feb 6
- 2 min read
Staying consistent with your fitness routine is key to achieving lasting results. As part of my current workout cycle, which I rotate every 2-3 months, Thursday is dedicated to sculpting the chest and triceps. This powerful combination not only enhances upper body strength but also supports functional movements we use every day.
Why Focus on Chest & Triceps Together? The chest and triceps work synergistically during pressing movements, making them an ideal pair for a focused workout. Training them together improves overall pushing power, enhances muscle definition, and boosts metabolism through compound exercises.
The Routine Breakdown: Each block targets different muscle groups within the chest and triceps, ensuring balanced development. Perform each movement for 60 seconds, followed by 30 seconds of rest. This keeps your heart rate elevated while allowing enough recovery to maintain form and intensity. Complete each block twice before moving on to the next.
Block 1:
Tricep Dips
Plank Kettlebell Drag
Tricep Band Press Down
Bench Push-ups
Block 2:
Chest Fly
Skull Crushers
Chest Press
Tricep Overhead Extensions
Block 3:
Tricep Kickbacks
Chest Press
Med Ball Slams
Lateral Bounds (Skaters)
Block 4:
Med Ball Rollup
Tricep Press
Med Ball Bent Over Chest Pass
Chest Fly
Active Recovery:While strength days are intense, I incorporate treadmill walking as active recovery. This helps improve cardiovascular health, reduces muscle soreness, and keeps the body in motion without overexertion.
Why Switch Routines Every 2-3 Months? Changing your workout routine prevents plateaus, keeps your mind engaged, and challenges different muscle fibers. It’s a strategy that ensures continual progress and long-term motivation.
Final Thought:When you finish this workout, remember: "Feel Proud, Stay Powerful!" You’re not just building muscle; you're building resilience, discipline, and a stronger version of yourself.
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