Reshape your Body with The Lady Warrior Core Program

6 Week Workout Plan

6 Week workout plan Day 9 Chest, shoulders, and triceps

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Warrior Cut-Day 9

6 Week Workout Plan: Day 9 Chest, Shoulders, and Triceps

It time to work your chest, shoulders, and triceps.

Do you really need to train chest?

Ladies I know that a lot of you don’t work your chest muscles, but it’s very important to train all muscles groups in our bodies.

The stronger your chest muscles are, the stronger your entire body will be.

In fact, as you work your chest, the muscles in your shoulders and arms are also involved, which allows you to exercise more of your body at once.

You should also train your chest muscles because you use those muscles for many daily and life activities that you don’t even realize.

And if that isn’t enough, our chest muscles are one of the largest muscles groups in the upper body and the more muscle you have the more calories and fat you have the potential to burn.

What is the tricep good for?

Your tricep are the muscle along the back of your upper arm.

They help you extend your elbow, straighten your arm, and stabilize your shoulder joint. Triceps are important when playing activities like tennis, volleyball, and basketball.

They also help you with daily movements that you don’t even realize such as, pushing yourself up off the floor to simply placing an object on a high shelf.

Please consult your physician before starting this 6 week workout plan

Always make sure to warm up for at least 5-10 minutes with some dynamic stretching to help prevent injury and get your body prepared for the work and stress you are going to put it through.

A cool down is equally as important. You need to take a least 5 minutes (or more) and bring your heart rate down, don’t just stop.

Spend time static stretching to help with recovery, flexibility, mobility and reduce the possibility of injury.

6 Week Workout Plan: Day 9 Chest, Shoulders, and Triceps

1. Barbell bench press: Sets 4/ Reps 8-10 

2. Dumbbell close grip chest press: Sets 4/ Reps 10 

3. Cable crossovers: Sets 4/ Reps 10 

4. Reverse grip triceps pull downs superset with Barbell skull crushers: Sets 4/ Reps 10-12 

5. Barbell overhead press: Sets 4/ Reps 10 

6. Side lateral raise to front raise superset with Dumbbell bent over rear delts: Sets 4/ Reps 10-12 

Other Workout Programs

Warrior Dumbbell Domination (Dumbbells only-home or gym)

7 Day Warrior Slay (HITT and Tabata)

Resistance Band workouts (perfect while traveling)

Great Job today. Keep up the good work and remember, the other 22 hours out of the gym are just as crucial to optimizing your results than the time spent in the gym.

In other words, pay attention to your nutrition.

Understand what your body needs to achieve and maintain the results you are after.

Need help with mapping out the Proteins, Carbs, and Fats you need to achieve your results?

Book a call with me and let’s get you dialed in so you’re not wasting anymore of your time!


6 Week Workout Plan

Day 1: Upper body

Day 2: Legs

Day 3: Chest, Shoulders, Triceps

Day 4: Back and Biceps

Day 5: Legs and Abs

Days 6 & 7 are Active Recovery Days

Day 8: Back and Biceps

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Can I get in shape in 6 weeks? YES. 6 weeks is a great bench mark to set regardless of your fitness level. Within 6