Presses Galore

I hope everyone had a blast yesterday! I must say that was one of the harder workouts I have engaged in. I mean, the 3rd 1000 meter row was pure torture on my legs and heart rate. Today, we are going to take a brief step back from cardio and focus on building some upper body muscles. Completely ignoring the legs today because tomorrow is a run day! So the routine today will be creative and probably different that anything you have tried but it will work quite well. So give it a try, and if you like pyramids, then you will love this.

** To do this routine you will grab a bench that can go from decline, to flat to incline. These benches are usually near the dumbbells and have about 8 different notches on them.  You will grab a weight that you can do 6 times.  You will start with the bench on the bottom most notch and preform your presses. After each set of 6, you will rest 10 seconds, then raise the bench 1 notch (drop the amount of weight you are lifting, not the amount of reps, if you need to).  You will continue this until your work your way from decline chest presses, to shoulder presses! (sounds pretty cool right)  This is called the notch pyramid a reverse notch pyramid means you start with shoulder press **

1. Notch Pyramid: 1 set (6 reps)

2. Walking Pushups: 3 sets (8 reps each way)

3. Reverse Notch Pyramid: 1 set (6 reps)

4. Weighted Dips: 3 sets (8, 8, 8)

5. Notch Pyramid: 1 set (6 reps)

6. Front to Side Shoulder Raises: 3 sets (10, 10, 10)

7. Reverse Notch Pyramid: 1 set (6 reps)

8. Chest Flys: 3 sets (12, 12, 12)

9. Notch Pyramid: 1 set (6 reps)

10. Shoulder Shrugs: 3 sets (8, 8, 8)

Enjoy being jacked!