Cobwebs

Hey. It has been a few days. Actually I think it has been the longest drought since I started this blog. A long holiday weekend coupled with a loss in the family were too tough to overcome not posting. I hope however that the work has been still done on your part! Despite the lack of my recent workouts, you can, and should always go back to other posts and preform them again. Now that you have all been doing this for a while, I am confident that you are all at the level where you can mix and match exercise to create your own workouts!  Since I have not done any physical activity for 6 days, I am going to be getting back into this kind of slow. If you have been better than me and have not given into the lazy slide, please amp up the workouts I post for the next few days. Starting on Monday, we will be back to mega hardcore.

Today we jam on Chest, Biceps and Abs

1. Incline Bench Press: 5 sets (12, 8, 6, 10, 15)

2. Flat Bench Press: 5 sets (12, 8, 6, 10, 15)

3. Cable Fly's: 3 sets (10, 10, 10)

4. Decline Bench Press: 5 sets (12, 8, 6, 10, 15)

5. Dips: 3 sets (10, 10, 10)

6. 100 Pushups (rest when you need to)

7. Bicep Barbell Curl: 3 sets (12, 12, 12)

8. Hammer Curls: 3 sets (10, 10, 10) - 10 each arm

9. EZ Bar Curls: 3 sets (suicides) - start with a high weight and decrease it 5 lbs every time you cant do another rep. Shoot to decrease it 4 times. That is 1 set.

Preform ab circuit 3 times
10A. 20 Boxer Crunches - curl from one leg to the other at the up position
10B. 40 Swimmers Kicks - 6 inches off the floor
10C. 30 seconds side plan - 30 seconds each so 1 minute total
10D. 10 Bicycle Kicks