Jon’s Workout – Chest and Triceps

6.5 elevation and 6.5 speed for 1KM

Dumbbell chest press:

10 reps – 3 sets. Choose your weight

Dumbell Flys 

10 reps – 3 sets.  Choose your weight

DON’T FUCK ABOUT (this is a vital step)

Work those triceps

10 reps – 3 sets. 

Do some cable triceps, bench, push ups or a plank or some shit if you wanna work harder. But do this once a week and you’ll be the Rock.