I am almost embarrassed to admit this but I am actually pretty sore over yesterday's workout. The only solution... Go hard today! The first few exercises wont be fun but eventually the blood will get flowing and I will be back on track. For all you dedicated followers out there who have not take time off, you should all be fine. So enjoy!
The following is a chest, back, shoulder circuit. Repeat each 4 times then move on. Rest when need to. 1 is chest, 2 is back and 3 is shoulders.
1. Dips: 15 reps
2. Pull-ups: 15 reps (or lat pull down)
3. Arnold Press: 15 reps
1. Incline Bench Press: 5 reps
2. Bent Over Rows: 5 reps
3. Military Shoulder Press: 5 reps
1. Flat Bench Press: 10 reps
2. Cable Rows: 10 reps
3. Lateral Shoulder Raises: 10 reps
1. Diamond Push-ups: 20 reps
2. Chin-up position on pull down bar: 20 reps
3. Shoulder Shrugs: 20 reps
1. Chest Fly: 10 reps
2. Back fly: 10 reps
This looks cool.
The following is a chest, back, shoulder circuit. Repeat each 4 times then move on. Rest when need to. 1 is chest, 2 is back and 3 is shoulders.
1. Dips: 15 reps
2. Pull-ups: 15 reps (or lat pull down)
3. Arnold Press: 15 reps
1. Incline Bench Press: 5 reps
2. Bent Over Rows: 5 reps
3. Military Shoulder Press: 5 reps
1. Flat Bench Press: 10 reps
2. Cable Rows: 10 reps
3. Lateral Shoulder Raises: 10 reps
1. Diamond Push-ups: 20 reps
2. Chin-up position on pull down bar: 20 reps
3. Shoulder Shrugs: 20 reps
1. Chest Fly: 10 reps
2. Back fly: 10 reps
This looks cool.
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