Daily Workout:
Today we will be focusing more on strength building. Preform the following 8 exercises as 4 super sets. Select an appropriate weight so that on the final rep, you feel you could barely squeeze out 1 more.
1A. - 5 sets of flat bench press: reps 20, 16, 12, 8, 4
1B. - 5 sets of wide grip cable pull-downs (or pull ups if possible): reps 20, 16, 12, 8, 4
*** rest 3 - 5 minutes ***
2A. - 5 sets of incline dumbbell press: reps 4, 8, 12, 16, 20
2B. - 5 sets of close grip cable rows: reps 4, 8, 12, 16, 20
*** rest 3 - 5 minutes ***
3A. - 5 sets of chest fly's (on a machine if possible): reps 20, 16, 12, 8, 4
3B. - 5 sets of close reverse grip cable pull-downs: reps 20, 16, 12, 8, 4
*** rest 3 - 5 minutes ***
4A. - 5 sets of dips (use a weight belt or a machine): reps 4, 8, 12, 16, 20
4B. - 5 sets of wide grip bar bell rows: reps 4, 8, 12, 16, 20
Good Luck.
Today we will be focusing more on strength building. Preform the following 8 exercises as 4 super sets. Select an appropriate weight so that on the final rep, you feel you could barely squeeze out 1 more.
1A. - 5 sets of flat bench press: reps 20, 16, 12, 8, 4
1B. - 5 sets of wide grip cable pull-downs (or pull ups if possible): reps 20, 16, 12, 8, 4
*** rest 3 - 5 minutes ***
2A. - 5 sets of incline dumbbell press: reps 4, 8, 12, 16, 20
2B. - 5 sets of close grip cable rows: reps 4, 8, 12, 16, 20
*** rest 3 - 5 minutes ***
3A. - 5 sets of chest fly's (on a machine if possible): reps 20, 16, 12, 8, 4
3B. - 5 sets of close reverse grip cable pull-downs: reps 20, 16, 12, 8, 4
*** rest 3 - 5 minutes ***
4A. - 5 sets of dips (use a weight belt or a machine): reps 4, 8, 12, 16, 20
4B. - 5 sets of wide grip bar bell rows: reps 4, 8, 12, 16, 20
Good Luck.
Great workout! I got a nice pump from it.
ReplyDeleteA few changes that I personally made:
1. All pull-ups were done with bars due to volume of people.
2. The supersets were consecutive; there was no break from start to end.
3. Last superset was substituted for single arm tricep pull downs.
4. All sets were performed 20-16-12-8-4.
5. 5 minute bike warm-up and cool-down was added.
Suggestion:
1. Instead of 3-5 minute rest, a slow bike should be utilized so that heart rate doesn’t go back down to baseline.
Keep em coming.