DIAMOND Chest, Triceps and Abs Workout – Upper Body | EPIC III Day 28

Here we go! A muscle building session for the upper body and those ab muscles! The chest, triceps, front delts, core and abs all strengthened in this 40 minute workout! Focus being on the alignment of elbows during flyes, upper arms during skullcrushers, depth over quantity of push ups, pressing of lower back into mat during leg lowers and extension of arms during the finisher of standing tricep extensions!

The timer will be on for 40 seconds each exercise, with 20 seconds rest inbetween!

There is a staple exercise and it is a superset! The timer will be on for the first exercise in the staple (Chest Flyes) for 60 seconds then into Diamond Press for 40 seconds!

During the abs section, there is no specific rest but it might take afew seconds to change position so no need to rush!

For this intense upper body session you will simply need a pair of dumbbells and your mat!

The dumbbells I am using are 17.5kg for the chest & 9kg each for the triceps!

CHEST PRESS
CHEST PRESS
CHEST PRESS

STAPLE SUPERSET
FLY
DIAMOND PRESS

DEADSTOP CHEST PRESS
DEADSTOP CHEST PRESS

STAPLE SUPERSET
FLY
DIAMOND PRESS

PUSH UPS
PUSH UPS

STAPLE SUPERSET
FLY
DIAMOND PRESS

SKULLCRUSHERS
SKULLCRUSHERS
SKULLCRUSHERS

STAPLE SUPERSET
FLY
DIAMOND PRESS

TATE PRESS
TATE PRESS

STAPLE SUPERSET
FLY
DIAMOND PRESS

TRICEP PUSH UP
TRICEP PUSH UP

STAPLE SUPERSET
FLY
DIAMOND PRESS

TUCK TO EXTENSION
TUCK
TUCK TO EXTENSION
TUCK
CRUNCH
PULSES!
CRUNCH
PULSES!
ALTERNATING LEG LOWER
DOUBLE LEG LOWER
ALTERNATING LEG LOWER
DOUBLE LEG LOWER
BICYCLES
ALTERNATING HAND TO FOOT
BICYCLES
ALTERNATING HAND TO FOOT
TOE REACH
PULSES!
TOE REACH
PULSES!

Finisher:

30/30/30/30

STANDING DIAMOND PRESS
DIAMOND PUSH UPS
STANDING DIAMOND PRESS
DIAMOND PUSH UPS
STANDING DIAMOND PRESS

Yes! The abs portion will have your muscles on fire!

The staple of flys with diamond press… favourite part of the workout for me!

I LOVE this type of training… I aim to not only solely lift using the muscles I am targeting but I aim to feel the muscles lengthen and contract with every rep! Also it down, relax your breathe and become that bit more stronger with each rep!

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Always ensure you warm up before any workout. Here’s my NEW EPIC 5 Min Warm Up Routine: https://youtu.be/JOoIsy8SX4c

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Here’s today’s optional add-on: https://youtu.be/tWjBnQX3if0

EPIC III Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXAMz4TJv5Ub4IFvdXjuFXy

EPIC Beginner Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH

My Cardio Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio

My Ab Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.