The arms and chest are targeted in Day 18 of the EPIC Program! Full of super sets throughout and finishing with bodyweight push ups, this workout is definitely going to push up triceps to a new level. The shoulders and core involved also alongside this chest and tricep workout. You will need a mat and a pair of dumbbells. I am using 2 pairs (15kg and 8kg pairs) however you can use 1 pair and simply perform more reps etc! The timer will be on for 45 seconds of work, followed immediately by another 45 seconds of work followed by 30 seconds rest. We complete each of the main super sets for 3 sets. Ensure to stop when you feel your form is being affected. During the flyes, ensure a slight bend at elbows throughout. With the skull crushers, ensure you are aware of position of upper part of arm that it remains as steady as possible (perpendicular to body) whilst lowering and rising of dumbbells. During the tricep press, try to keep those elbows in by sides throughout.