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Week 3, Day 17: Full-Body Strength and Cardio Workout

Welcome to Week 3 Day 17 of our 4 Week Workout Program.

Today is the seventeenth day of the program. The session focuses on chest and triceps with three exercises each, followed by three rounds of an abs circuit and an optional 4-minute Tabata finisher. This workout is structured to build chest strength and triceps endurance while keeping your heart rate elevated with short active-rest intervals.

Always warm up before this workout (and every workout). A proper warmup reduces the risk of muscle and ligament injuries and helps prime your mind and body for a productive session. Many people skip warming up, but it remains a vital component of safe and effective training.

Warming up offers physical benefits—like improved flexibility and injury prevention—as well as mental benefits. A brief warmup improves focus and mental readiness, helping you perform better throughout the workout.

Your warmup doesn’t need to be long. A quick 5-minute cardio segment to raise your heart rate (jump rope, incline walking, stair stepper, etc.) followed by three minutes of dynamic stretching is sufficient. This short routine will prepare you for the work ahead and make your session safer and more effective.

Today’s exercises:

  • Incline Dumbbell Flyes
  • Dumbbell Flyes
  • Cable Crossover
  • Cable Triceps Pushdown
  • Standing Triceps Extensions
  • Cable Lying Triceps Extensions
  • Abs Circuit
  • Optional: Tabata (HIIT cardio)

Below are the sets, reps, and clear instructions for each movement.

Week 3 Day 17 Workout

INCLINE DUMBBELL FLYES

2 warm-up sets, 3 sets of 15 reps
30 seconds active rest between sets

  1. Lie on an incline bench set around 30 degrees holding a dumbbell in each hand.
  2. Extend your arms overhead with a slight bend at the elbows and rotate the wrists so the palms face you—this is the starting position.
  3. Inhale and slowly lower the arms out to your sides while maintaining the slight elbow bend. Rotate the wrists as you lower so the palms end up facing each other.
  4. At the bottom of the movement you should feel a stretch across the chest, with the palms facing the ceiling.
  5. Exhale and reverse the motion, bringing the dumbbells back together over your chest while rotating the hands so the pinky fingers meet.
  6. Repeat for the prescribed reps, using 30 seconds of active rest between sets to keep the heart rate elevated.

DUMBBELL FLYES

3 sets of 15 reps
30 seconds active rest between sets

  1. Lie on a flat bench with a dumbbell in each hand resting on your thighs, palms facing each other.
  2. Use your thighs to help bring the dumbbells up to shoulder-width and hold them slightly above the chest—stop just short of locking out the elbows.
  3. With a small bend in the elbows, lower the weights in a wide arc to your sides until you feel a chest stretch. Breathe in during the lowering phase. Keep the motion at the shoulder joint rather than moving the arms themselves.
  4. Squeeze the chest to return the dumbbells to the starting position, exhaling as you press them together. Maintain the same arc on the way up.
  5. Pause briefly at the top, then repeat for the set.

CABLE CROSSOVER

3 sets of 15 reps
30 seconds active rest between sets

  1. Set the pulleys high (above head level) and choose an appropriate weight. Grab a handle in each hand.
  2. Step forward so you stand between the pulleys, leaning slightly from the waist with your torso angled forward. Bring the hands together in front of you—this is your starting position.
  3. With a slight elbow bend, open your arms out to the sides in a wide arc until you feel a stretch in the chest. Inhale through the lowering phase. Keep the torso and arms steady—movement should occur at the shoulder joint.
  4. Exhale and bring the handles back together in front of you using the same arc of motion. Hold briefly at the finish, then repeat.

CABLE TRICEPS PUSHDOWN

3 sets of 15 reps
30 seconds active rest between sets

  1. Attach a straight or angled bar to a high pulley. Grip the bar with an overhand grip at shoulder width.
  2. Stand upright with a slight forward lean. Keep the upper arms close to your body and perpendicular to the floor, forearms pointing up—this is the start.
  3. Exhale and use the triceps to push the bar down until the arms are fully extended and the bar reaches the front of your thighs. Only the forearms should move; keep the upper arms stationary.
  4. Hold briefly at full extension, then inhale and slowly return to the starting position.
  5. Repeat for the prescribed reps, maintaining control and good posture throughout.

STANDING TRICEPS EXTENSIONS

3 sets of 15 reps
30 seconds active rest between sets

  1. Stand with feet shoulder-width apart and hold a single dumbbell with both hands. Raise it overhead until the arms are fully extended.
  2. Grip the dumbbell so the palms point upward and the thumbs wrap around the handle—this is your starting position.
  3. Keeping the upper arms stationary and close to your head, inhale and lower the dumbbell in a semicircular arc behind your head until your forearms approach your biceps.
  4. Exhale and extend the arms using the triceps to return the weight to the starting position.
  5. Repeat for the required reps, focusing on controlled motion and keeping the elbows tucked in.

CABLE LYING TRICEPS EXTENSION

3 sets of 15 reps
30 seconds active rest between sets

  1. Lie on a flat bench and grasp the straight bar attached to a low pulley using a narrow overhand grip. Having a partner hand you the bar can help you get set up.
  2. Extend your arms so the bar is positioned over your torso and the forearms form a 90-degree angle with your torso—this is the start.
  3. Inhale and bend at the elbows to lower the bar toward your forehead while keeping the upper arms stationary and elbows tucked in.
  4. Exhale and contract the triceps to press the bar back to the starting position. Pause briefly at the top, then repeat.

ABS CIRCUIT

3–4 rounds of the 7-exercise ab routine from the program’s abs sequence. Perform each exercise with controlled tempo and minimal rest between movements to maintain intensity.

OPTIONAL FINISHER

4 minutes of Tabata (20 seconds all-out effort, 10 seconds rest, repeat for 8 rounds) to finish the session with a short, effective burst of high-intensity conditioning.

IMPORTANT: The plan includes 30 seconds of active rest between sets to keep your heart rate up. Rotate your active-rest movements to avoid monotony and to reduce fatigue in the muscle groups you’re training. Examples: kettlebell swings, bodyweight squats, walking lunges, jump rope, or running in place. Avoid using the exact muscle groups you’re targeting in the main lifts so they remain fresh for each set.

 

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Week 3 Day 17 Workout

Other Workouts You’ll Love:

  • 4 Week Workout Program
  • Tabata Training

Disclaimer: I am a certified personal trainer, but I cannot supervise your form or weight choice in person. Perform these workouts at your own risk. Consult your physician or other healthcare professional before starting this or any fitness program to determine if it is appropriate for your needs.