Day 1 - Option 1 - Chest / Triceps

Sample chest/tricep day for the beginner 3 day split.

Exercise Click to show details in new window	Notes
General Warm-up	5 minutes of warm-up - cardio machine, jog etc.
Press-up	Do a few reps to warm-up the chest and triceps.
Bench Press - barbell	2 warm-up sets (less weight)
Bench Press - barbell	10 reps
Bench Press - barbell	10 reps
Bench Press - barbell	10 reps
Military Press - Dumbells	10 reps. Seated.
Military Press - Dumbells	10 reps. Seated.
Military Press - Dumbells	10 reps. Seated.
Cable flye - flat	15 reps
Cable flye - flat	15 reps
Cable flye - flat	15 reps
Tricep Extension (dumbell)	10 reps
Tricep Extension (dumbell)	10 reps
Abdominal Crunch	15-20 reps. Pick any ab exercise you're comfy with.
Abdominals - jack-knife sit-up	15-20 reps. Pick any ab exercise you're comfy with.
Cycling (stationary)	If fat loss is a goal, finish the workout with 15 mins