STS 2.0: Body Parts Chest + Body Parts Triceps

Body Parts Chest + Body Parts Triceps are two workouts in Cathe Friedrich‘s STS 2.0 program; The program contains 26 workouts. I am doing the 12 week STS 2.0 rotation. If you purchased the DVD version of STS 2.0 like I did, both of these workouts come together on one DVD. In addition to the two workouts, there are bonus chapters that are added into the premixes. And some of the premixes combine the two workouts. Since these are two separate workouts, I am reviewing each of them and their bonuses separately. Chest is directly below but if you want to go straight to Triceps, click here. I am doing something a little different in this review. I am breaking down some of the premixes. This is because I am very interested in the Mish Mosh and the Express premixes on this DVD. The premix break down is right below the premixes.

Body Parts Chest is 37:44 minutes; 4 minute warm up and 1:20 minute stretch. Equipment: full step, resistance tubes and dumbbells. Optional: light/orange booty/glute band or one of the large resistance loops. Cathe’s step is at 14 inches. You will use light dumbbells (10, 12, & 15 pound dumbbells) during the warm up. One of the crew is using a barbell and the Fit Tower. You get one minute of rest between sets.

If you are lifting heavy (for your strength level) then this is a very intense workout. On the weights, I was definitely ambitious my first time through but in a good way. I could not always hit the 10 reps Cathe was asking us to do but I did get at least 8 reps so I was right where I needed to be. The first time I did this I did the main workout and it definitely fried my chest. Since I am doing the 12 week rotation, I do hope that by the end of the 6 weeks in this phase I am lifting heavier. Jen does the exercises with a barbell and the Fit Tower. I did that in Phase 2 and I think I will probably do it again in this phase but only for the flat bench press (the first 3 exercises). Though you can lift heavier when using a barbell and the Fit Tower, you can also create imbalances. So I will use dumbbells for the incline bench press. As for the band work, I will definitely keep playing with that one. On both of the exercises the first time through I felt like I could probably do more. **The next day my chest was so sore!** The second time I did this workout I did the premix that includes the chest bonus chapters and I did not like them nearly as much as the main workout. First, you do not get a full minute of rest between any of the bonus exercises so they felt rushed compared to the main workout. Plus, the main workout already fries my chest so much, I don’t know if I want (or need) to add the bonus onto the end of the workout. However, the first exercise (drop sets) does work nicely as a finisher so maybe in the future I will just do that one and skip the other two bonus exercises. Keep in mind that because there is only 30 seconds between the push ups and the drop sets, you will need to remember to already have your drop set dumbbells out and ready to go–as well as remember to lower your step/weight bench from incline to flat. I suggest that once the band exercises start, get things set up during the recoveries. The third and fourth times I did this workout, I did everything right. I used the turbo tower and barbell for the flat bench press (1-3), I used the appropriate bands for the band exercises and I only did the drop set bonus. My chest is fried!

1. Flat bench press, 10 reps (Cathe is using 30# DBs; I used 72# barbell)
2. Repeat #1
3. Repeat #1 but to a different tempo: lower to count of 3 and push up with power, 8 reps (Cathe is using 30# DBs; I used 70# barbell)
4. Chest fly, 10 reps (Cathe is using 25# DBs; I used 25# DBs)
5. Repeat #4
6. Flat chest fly pinkies in, 10 reps (open arms with palms facing each other but when you close arms/bring DBs back together, rotate wrists so pinkies face each other) (Cathe is using 25# DBs; I used 22.5# DBs)
7. (adjust step so it is on an incline) Incline bench press, 10 reps (Cathe is using 30# DBs; I used 32.5# DBs)
8. Incline close grip bench press, 10 reps (narrow bench press, arms are kept close to sides) (Cathe is using 30# DBs; I used 25# DBs)
9. Incline unilateral bench press, 16 reps (8 each arm) (alternate arms) (Cathe is using 30# DBs; I used 30# DBs)
10. Incline bench press/close grip combo, 12 reps (alternate one normal bench press with one close grip/narrow chest press) (Cathe is using 25# DBs; I used 25# DBs)
11. Incline chest fly, 8 reps (open arms to halfway mark, pause briefly, open arms all the way, then bring arms together) (Cathe is using 20# DBs; I used 22.5# DBs)
12. Repeat #11 for 6 reps but this time pause at the halfway mark on the way back up, too (Cathe is using 20# DBs; I used 20# DBs)
13. Incline unilateral chest fly, 12 reps (6 each arm) (alternate arms) (Cathe is using 20# DBs; I used 20# DBs)
14. Banded low to high chest fly, 12 reps (band is secured low (background exercisers are using different options for securing the band low behind you), do a chest fly with arms starting low then coming together high) (I secured my blue band to a 50# DB on the floor behind me)
15. Banded mid chest fly, 12 reps (band is secured to wall anchor at mid back level, do a standing standard chest fly) (I used both the black band + the green band)
16. Push ups, 10 reps (lower to bottom of push up, pause briefly then push back up to plank) (Cathe shows various ways/levels to perform push ups)

Chest Bonus Chapters: If you are doing the Body Parts Chest + Bonuses premix, the bonuses are added onto the end of the main workout; once you finish the push ups (#16 above,) you go straight into the bench press drop set. So once you start the band work, change your step back to flat bench. Also, there is only 30 seconds between the push ups and the drop sets so I also recommend having your drop set dumbbells out and ready to go. You do not get the full minute of recovery between any of  the bonus exercises (only 30-40 seconds, and during that time you will be getting equipment and getting into position).

1. Bench press drop set, 3 sets of 8 reps w/ no rest between sets (flat bench press, drop to a lighter set of DBs each set) (Cathe is using 30#, 25# & 20# DBs; I used the same weights as Cathe)
2. Chest fly hips and leg raised, 6 reps with one leg raised then do another 6 reps with other leg raised (lay on back on floor/mat, knees bent and feet close to glutes, raise hips and extend one leg straight to ceiling, hold this position while doing chest flys) (Cathe is using 25# DBs; I used 20# DBs)
3. Bench press hips raised, 12 reps (lay on back/floor with knees bent and feet close to glutes, raise hips, hold this position while doing a chest press) (Cathe is using 30# DBs; I used 25# DBs)

Body Parts Triceps is 36:54 minutes; 4:30 minute warm up and 1:15 minute stretch. Equipment: light resistance band, full step at 14 inches, dip bars, dumbbells, and a barbell. If you are using the dip bars and need assistance then you will also need the large blue resistance loop. If you do not have dip bars, one of the exercisers shows weighted tricep dips on the step and another exerciser uses the Turbo Tower. Additionally, if you do not have wall anchors, one of the background exercisers uses the Turbo Tower to secure her bands. The red/light resistance band and light dumbbells (5 and 8 pounds) are used during the warm up. You get one minute rest between sets.

Cathe shows various options for some of the exercises. She suggests that in the course of the program try using all of the different options at some point. I did try the various options for the band work and settled on what I liked the best. Like the other workouts in this program, the first time through was a learning experience, especially with the band work but by the end I knew which bands to use the next time I do the workout. This is a great tricep focused workout to help you progress and grow stronger. Luckily I have tiny barbell plates so I can microload my barbell in half pound increments. I do not have much use for them normally but with STS 2.0 I have finally been able to start using them! ***My triceps were very sore the next day.*** The second time I did this work workout I increased the weight I used for #1-3 and did the bonuses. My triceps are fried! That first bonus, using the 1.5 rep pattern, finished my triceps off.

1. Lying overhead extension, 10 reps (skull crushers with a barbell) (Cathe is using barbell at 35#; my barbell was 37#)
2. Repeat #1
3. Repeat #1 but tempo changes, lower slowly to count of 3 and raise at normal speed, 10 reps (Cathe is using barbell at 35#; my barbell was 37#)
4. Seated single arm overhead extension, 10 reps on one arm then repeat on other arm (sit on step, hold DB in one hand and extend arm to ceiling, bend elbow bringing DB behind head) (Cathe is using one 15# DB; I used one 13# DB)
5. Repeat #4 but this time add a pause at the halfway mark when raising DB back to start for 4 reps; pause changes to when you are lowering for 4 reps (Cathe is using one 15# DB; I used one 13# DB)
6. Dips, 8 reps (loop large fabric band around one side of the dip bars, other end of fabric band is under one hand (each hand grips a bar), place shins on band so you are kneeling on it, do tricep dips in this position)
7. Repeat #6 two more times
8. Kneeling single arm kickback, 10 reps on one arm then repeat on other arm (one knee and one hand rest on step, hold one DB on other hand, lift arm/DB quickly but lower slowly) (Cathe is using one 12# DB; one 13# DB)
9. Repeat #8 except for this set raise and lower arm/DB at same pace (Cathe is using one 12# DB; one 14# DB)
10. Banded standing overhead extension, 12 reps (band is looped at wall anchor at mid point, hold handles with arms overhead, push bands to ceiling then bend elbows, lowering arms behind head, if you do not have a wall anchor then use a lighter band and anchor it with one foot) (since you do this exercise twice, the first time I did this workout I used both modalities–wall anchor with black band and standing with red band–I preferred the standing; the second time I did the workout I did the standing version for both sets and used the blue band)
11. Repeat #10
12. Banded tricep press down, 12 reps (lots of different options for this–your band is looped around something (top of turbo tower or highest wall anchor and another exerciser does a single arm version using a large resistance loop), face wall or tower and holding one end of the band in each hand, keeping arms close to sides, straighten arms) (I used wall anchor with black + green bands)
13. Repeat #12
14. Banded reverse grip tricep press down, 12 reps (again, lots of options–your band is still looped around something the same as #12, face the wall, hold handles with palms facing upward, keeping arms close to sides straighten arms, pulling band down to sides) (I used wall anchor with black + blue bands)
15. Repeat #14

Tricep Bonus Chapters: If you are doing the Body Parts Triceps + Bonuses premix, these bonus chapters are added onto the end of the workout after #15 above.

1. Seated overhead extension, 8 reps (French press/overhead tricep extension, lower DBs, raise them halfway, lower DBs then raise DBs all the way) (Cathe is using 12# DBs; I used 13# DBs)
2. Side lying tricep push up, 12 reps each side (lay on side with legs bent, bottom hand rests on lats, top hand is on mat in front of chest, do a side lying single arm tricep push up in this position)

Premixes:

Body Parts Chest + Bonuses 43:29

Body Parts Triceps + Bonuses 39:53

Express #1: Body Parts Chest No Repeats 30:03

Express #2: Body Parts Triceps No Repeats 19:46

Express #3: Body Parts Chest + Triceps No Repeats 43:01

Extreme #1: Complete Body Parts Chest + Triceps 66:27

Extreme #2 Complete Body Parts Chest + Triceps + Bonuses 76:13

Mish Mosh #1: Body Parts Chest & Body Parts Triceps 35:33

Mish Mosh #2: Body Parts Triceps & Body Parts Chest 41:34

Premix Breakdowns:

Mish Mosh #1: Body Parts Chest & Body Parts Triceps 35:33 minutes; 4 minute warm up and 1:15 minute stretch (Chest warm up & Tricep stretch). Equipment: full step, dip bars, and dumbbells. Cathe’s step is at 14 inches. You will use light dumbbells (10, 12, & 15 pound dumbbells) during the warm up. If you are using the dip bars and need assistance then you will also need the large blue resistance loop. If you do not have dip bars, one of the exercisers shows weighted tricep dips on the step and another exerciser uses the Turbo Tower.

1. Flat bench press, 10 reps (Cathe is using 30# DBs; I used 72# barbell)
2. Repeat #1
3. Repeat #1 but to a different tempo: lower to count of 3 and push up with power, 8 reps (Cathe is using 30# DBs; I used 72# barbell)
4. Lying overhead extension, 10 reps (skull crushers with a barbell) (Cathe is using barbell at 35#; my barbell was 37#)
5. Repeat #4
6. Repeat #4 but tempo changes, lower slowly to count of 3 and raise at normal speed, 10 reps (Cathe is using barbell at 35#; my barbell was 37#)
7. Chest fly, 10 reps (Cathe is using 25# DBs; I used 25# DBs)
8. Repeat #7
9. Flat chest fly pinkies in, 10 reps (open arms with palms facing each other but when you close arms/bring DBs back together, rotate wrists so pinkies face each other) (Cathe is using 25# DBs; I used 22.5# DBs)
10. Dips, 8 reps (loop large fabric band around one side of the dip bars, other end of fabric band is under one hand (each hand grips a bar), place shins on band so you are kneeling on it, do tricep dips in this position)
11. Repeat #10 two more times
12. (adjust step so it is on an incline) Incline bench press, 10 reps (Cathe is using 30# DBs; I used 30# DBs)
13. Incline close grip bench press, 10 reps (narrow bench press, arms are kept close to sides) (Cathe is using 30# DBs; I used 25# DBs)
14. Seated single arm overhead extension, 10 reps on one arm then repeat on other arm (sit on step, hold DB in one hand and extend arm to ceiling, bend elbow bringing DB behind head) (Cathe is using one 15# DB; I used one 13# DB)
15. Repeat #4 but this time add a pause at the halfway mark when raising DB back to start for 4 reps; pause changes to when you are lowering for 4 reps (Cathe is using one 15# DB; I used one 13# DB)

Mish Mosh #2: Body Parts Triceps & Body Parts Chest is 41:34 minutes; 4:30 minute warm up and 1:20 minute stretch (Tricep warm up & Chest stretch). Equipment: various resistance tubes (light, medium and heavy), full step at 14 inches, dumbbells, and a barbell. Optional: light/orange booty/glute band or one of the large resistance loops. One of the background exercisers uses the Turbo Tower to secure her bands. The red/light resistance band and light dumbbells (5 and 8 pounds) are used during the warm up. One minute rest between sets. Because this workout is patched together, I suggest having a chair with padding nearby for the tricep kickbacks so you do not have to keep messing with your step.

1. Lying overhead extension, 10 reps (skull crushers with a barbell) (Cathe is using barbell at 35#; I used a 37# barbell)
2. Repeat #1
3. Repeat #1 but tempo changes, lower slowly to count of 3 and raise at normal speed, 10 reps (Cathe is using barbell at 35#; I used a 37# barbell)
4. (adjust step so it is on an incline) Incline bench press, 10 reps (Cathe is using 30# DBs; I used 32.5# DBs)
5. Incline close grip bench press, 10 reps (narrow bench press, arms are kept close to sides) (Cathe is using 30# DBs; I used 25# DBs)
6. Incline unilateral bench press, 16 reps (8 each arm) (alternate arms) (Cathe is using 30# DBs; I used 32.5# DBs)
7. (adjust step so it is flat again) Kneeling single arm kickback, 10 reps on one arm then repeat on other arm (one knee and one hand rest on step, hold one DB on other hand, lift arm/DB quickly but lower slowly) (Cathe is using one 12# DB; I used one 13# DB)
8. Repeat #7 except for this set raise and lower arm/DB at same pace both raising and lowering
9. (adjust step so it is on an incline) Incline chest fly, 8 reps (open arms to halfway mark, pause briefly, open arms all the way, then bring arms together) (Cathe is using 20# DB; I used 22.5# DBs)
10. Repeat #9 for 6 reps but this time pause at the halfway mark on the way back up, too
11. Incline unilateral chest fly, 12 reps (6 each arm) (alternate arms) (Cathe is using 20# DBs; I used 22.5# DBs)
12. Banded standing overhead extension, 12 reps (band is looped at wall anchor at mid point, hold handles with arms overhead, push bands to ceiling then bend elbows, lowering arms behind head, if you do not have a wall anchor then use a lighter band and anchor it with one foot; I used a blue band anchored under my foot)
13. Repeat #12
14. Banded low to high chest fly, 12 reps (band is secured low (background exercisers are using different options for securing the band low behind you), do a chest fly with arms starting low then coming together high) (I secured my blue band to a 50# DB on the floor behind me)
15. Banded mid chest fly, 12 reps (band is secured to wall anchor at mid back level, do a standing standard chest fly) (I used both the black band + the green band)
16. Banded tricep press down, 12 reps (lots of different options for this–your band is looped around something (top of turbo tower or highest wall anchor), face wall or tower and holding one end of the band in each hand, keeping arms close to sides, straighten arms) (I used wall anchor with black + green bands)
17. Repeat #16
18. Push ups, 10 reps (lower to bottom of push up, pause briefly then push back up to plank) (Cathe shows various ways/levels to perform push ups)

Express #1: Body Parts Chest No Repeats is 30:03 minutes; 4 minute warm up and 1:20 minute stretch. Equipment: full step, resistance tubes and dumbbells. Optional: light/orange booty/glute band or one of the large resistance loops. Cathe’s step is at 14 inches. You will use light dumbbells (10, 12, & 15 pound dumbbells) during the warm up. One of the crew is using a barbell and the Fit Tower. You get one minute of rest between sets.

1. Flat bench press, 10 reps (Cathe is using 30# DBs)
2. Chest fly, 10 reps (Cathe is using 25# DBs)
3. Flat chest fly pinkies in, 10 reps (open arms with palms facing each other but when you close arms/bring DBs back together, rotate wrists so pinkies face each other) (Cathe is using 25# DBs)
4. (adjust step so it is on an incline) Incline bench press, 10 reps (Cathe is using 30# DBs)
5. Incline close grip bench press, 10 reps (narrow bench press, arms are kept close to sides) (Cathe is using 30# DBs)
6. Incline unilateral bench press, 16 reps (8 each arm) (alternate arms) (Cathe is using 30# DBs)
7. Incline bench press/close grip combo, 12 reps (alternate one normal bench press with one close grip/narrow chest press) (Cathe is using 25# DBs)
8. Incline chest fly, 8 reps (open arms to halfway mark, pause briefly, open arms all the way, then bring arms together) (Cathe is using 20# DBs)
9. Incline unilateral chest fly, 12 reps (6 each arm) (alternate arms) (Cathe is using 20# DBs)
10. Banded low to high chest fly, 12 reps (band is secured low (background exercisers are using different options for securing the band low behind you), do a chest fly with arms starting low then coming together high)
11. Banded mid chest fly, 12 reps (band is secured to wall anchor at mid back level, do a standing standard chest fly)
12. Push ups, 10 reps (lower to bottom of push up, pause briefly then push back up to plank) (Cathe shows various ways/levels to perform push ups)

Express #2: Body Parts Triceps No Repeats is 19:46 minutes; 4:30 minute warm up and 1:15 minute stretch. Equipment: light resistance band, full step at 14 inches, dip bars, dumbbells, and a barbell. If you are using the dip bars and need assistance then you will also need the large blue resistance loop. If you do not have dip bars, one of the exercisers shows weighted tricep dips on the step and another exerciser uses the Turbo Tower. Additionally, if you do not have wall anchors, one of the background exercisers uses the Turbo Tower to secure her bands. The red/light resistance band and light dumbbells (5 and 8 pounds) are used during the warm up. One minute rest between sets.

1. Lying overhead extension, 10 reps (skull crushers with a barbell) (Cathe is using barbell at 35#)
2. Seated single arm overhead extension, 10 reps on one arm then repeat on other arm (sit on step, hold DB in one hand and extend arm to ceiling, bend elbow bringing DB behind head) (Cathe is using one 15# DB)
3. Dips, 8 reps (loop large fabric band around one side of the dip bars, other end of fabric band is under one hand (each hand grips a bar), place shins on band so you are kneeling on it, do tricep dips in this position)
4. Kneeling single arm kickback, 10 reps on one arm then repeat on other arm (one knee and one hand rest on step, hold one DB on other hand, lift arm/DB quickly but lower slowly) (Cathe is using one 12# DB; one 13# DB)
5. Banded standing overhead extension, 12 reps (band is looped at wall anchor at mid point, hold handles with arms overhead, push bands to ceiling then bend elbows, lowering arms behind head, if you do not have a wall anchor then use a lighter band and anchor it with one foot)
6. Banded tricep press down, 12 reps (lots of different options for this–your band is looped around something (top of turbo tower or highest wall anchor), face wall or tower and holding one end of the band in each hand, keeping arms close to sides, straighten arms) (I used wall anchor with back and green bands)
7. Banded reverse grip tricep press down, 12 reps (again, lots of options–your band is still looped around something the same as #12, face the wall, hold handles with palms facing upward, keeping arms close to sides straighten arms, pulling band down to sides; for turbo tower version you are doing the same move but you are kneeling) (I used wall anchor with black and blue bands)

Express #3: Body Parts Chest + Triceps No Repeats is 43:01 minutes; 4 minute warm up and 1:15 minute stretch (Chest warm up & Tricep stretch). Equipment: full step, dip bars, various resistance tubes, and dumbbells. Optional: light/orange booty/glute band or one of the large resistance loops. Cathe’s step is at 14 inches. You will use light dumbbells (10, 12, & 15 pound dumbbells) during the warm up. If you are using the dip bars and need assistance then you will also need the large blue resistance loop. If you do not have dip bars, one of the exercisers shows weighted tricep dips on the step and another exerciser uses the Turbo Tower. Additionally, if you do not have wall anchors, one of the background exercisers uses the Turbo Tower to secure her bands. Since this workout is combining the two workouts, one right after the other, once you start the chest band work, return your step to flat so it is in place when the tricep work starts.

1. Flat bench press, 10 reps (Cathe is using 30# DBs)
2. Chest fly, 10 reps (Cathe is using 25# DBs)
3. Flat chest fly pinkies in, 10 reps (open arms with palms facing each other but when you close arms/bring DBs back together, rotate wrists so pinkies face each other) (Cathe is using 25# DBs)
4. (adjust step so it is on an incline) Incline bench press, 10 reps (Cathe is using 30# DBs)
5. Incline close grip bench press, 10 reps (narrow bench press, arms are kept close to sides) (Cathe is using 30# DBs)
6. Incline unilateral bench press, 16 reps (8 each arm) (alternate arms) (Cathe is using 30# DBs)
7. Incline bench press/close grip combo, 12 reps (alternate one normal bench press with one close grip/narrow chest press) (Cathe is using 25# DBs)
8. Incline chest fly, 8 reps (open arms to halfway mark, pause briefly, open arms all the way, then bring arms together) (Cathe is using 20# DBs)
9. Incline unilateral chest fly, 12 reps (6 each arm) (alternate arms) (Cathe is using 20# DBs)
10. Banded low to high chest fly, 12 reps (band is secured low (background exercisers are using different options for securing the band low behind you), do a chest fly with arms starting low then coming together high)
11. Banded mid chest fly, 12 reps (band is secured to wall anchor at mid back level, do a standing standard chest fly)
12. Push ups, 10 reps (lower to bottom of push up, pause briefly then push back up to plank) (Cathe shows various ways/levels to perform push ups)
13. (return step to flat) Lying overhead extension, 10 reps (skull crushers with a barbell) (Cathe is using barbell at 35#)
14. Seated single arm overhead extension, 10 reps on one arm then repeat on other arm (sit on step, hold DB in one hand and extend arm to ceiling, bend elbow bringing DB behind head) (Cathe is using one 15# DB)
15. Dips, 8 reps (loop large fabric band around one side of the dip bars, other end of fabric band is under one hand (each hand grips a bar), place shins on band so you are kneeling on it, do tricep dips in this position)
16. Kneeling single arm kickback, 10 reps on one arm then repeat on other arm (one knee and one hand rest on step, hold one DB on other hand, lift arm/DB quickly but lower slowly) (Cathe is using one 12# DB; one 13# DB)
17. Banded standing overhead extension, 12 reps (band is looped at wall anchor at mid point, hold handles with arms overhead, push bands to ceiling then bend elbows, lowering arms behind head, if you do not have a wall anchor then use a lighter band and anchor it with one foot)
18. Banded tricep press down, 12 reps (lots of different options for this–your band is looped around something (top of turbo tower or highest wall anchor), face wall or tower and holding one end of the band in each hand, keeping arms close to sides, straighten arms) (I used wall anchor with back and green bands)
19. Banded reverse grip tricep press down, 12 reps (again, lots of options–your band is still looped around something the same as #12, face the wall, hold handles with palms facing upward, keeping arms close to sides straighten arms, pulling band down to sides; for turbo tower version you are doing the same move but you are kneeling) (I used wall anchor with black and blue bands)