The Functionally Fit Fast Workout — Chest, Biceps and Triceps (Part V)

Like that dead lifting gal in Part 2, women can get strong.

Like that dead lifting gal in Part 2, women can get strong.

Note: This is part of my FREE guide, Transform Your Body and Mind. Go here and get the rest.

The 6-Part Functional Strength Series

  • Part I gets you oriented to the workout, including the important “Workout Guidelines” and “Workout Routine”, which are presented below.
  • Part II  focuses on mobility, which is the full range of motion in joints, and flexibility in ligaments and muscle, as well as some specialized exercises for overlooked muscles.
  • Part III focuses on the back, lats, glutes and calves.
  • Part IV focuses on the chest, shoulders and thighs.
  • Part V is what you’re now reading, and focuses on chest, biceps and triceps.
  • Part VI focuses on very important post-weight lifting stretches.
[Continuing from Part IV…]


5. Dips/ Curl/ Triceps Extension 3X Workout

5.1 Dips

Whether you include them now or in some later workout incarnation, the Dips must be apart of your resistance training. Like the Dead Lift, Dips are a true compound exercise — it works the chest, shoulders and triceps simultaneously.


If you can do more than 15 reps with your body weight, and you have the jones to add weight, Scott Hermann demonstrates how to do it.


If you don’t have a Dip apparatus, use any stable corner, like your kitchen counter.


Can’t do Dips? Hopefully, your gym as a Dip Machine which provides assistance that effectively reduces your body weight by any amount you choose.


Next up are the Bicep Curl and Triceps Extensions. Rotating the biceps and triceps within a Compound Set is a great way to make them stronger and bigger, which is typical of doing antagonist exercises back to back: The bicep contracts, the triceps lengthen, and visa versa.


5.2 Curl

If your core isn’t very strong yet, begin with a seated curl:




5.3 Triceps

The first option is a good place for the novice:


Here’s Mighty Ben Bruno demonstrating a triceps dumbbell pullover:



5.4 Calf Raises

As discussed in Part III where calf raises were introduced, this is your rest period. Yes, you’re working your calves, but you’ll be able to catch your breath while doing so.

There are three muscles in the calf, and you work each of them by pronating your toes in, parallel and out. So, start if toes in and do the reps relative to the weight you’re using, but not less than five, then immediately go to the parallel position for five, and finally the toe-out position for the last five.

in the example below, the woman is on a weighted calf raise machine, but you can do the same exercise without weights, on one leg at a time, or holding a dumb bell. She does not turn her toes in, parallel and out, but you can.

Now, move on to Part VI.


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Last Updated on August 27, 2023 by Joe Garma

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Joe Garma

I help people live with more vitality and strength. I'm a big believer in sustainability, and am a bit nutty about optimizing my diet, supplements, hormones and exercise. To get exclusive Updates, tips and be on your way to a stronger, more youthful body, join my weekly Newsletter. You can also find me on LinkedIn, Twitter and Instagram.

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