Hello again!
I hope everyone isn’t too sore from last week’s workout! If you didn’t get a chance to read about it, feel free to click the link below to catch up.
This week’s workout will be focusing on chest and tricep's.
Once again I will highly recommend for you to foam roll prior to working out. If you don’t have a foam roller you can pick one up for about $25-$50. I recommend the TriggerPoint foam roller, if you are new to foam rolling I would start with one of the soft roller's. Or you can just go big and get the densest roller, your choice. Here is the link to the one I use. Click here for the link
Let's get started with the warmup!
Pushups 3 set's of 10
- 10 pushup's
- 10 pushup's
- 10 pushup's
After I complete the pushup's, I will get on the flat bench and bench the olympic bar 100 time's.
Bench 4 sets of 10-12 rep's at 135lb's
- 10 x 135lb's
- 12 x 135lb's
- 12 x 135lb's
- 12 x 135lb's
Next, I will slowly work up to 2 plates on each side (225lb's).
Bench 4 sets
- 10 x 135lb's
- 8 x 185lb's
- 6 x 205lb's
- 4 x 225lb's
Your pec's should be burning right now!!
Now, go grab some dumbbell's that you think you can bench. (I use 45-55lb's for this)
This workout is called dumbbell floor press. Lay on the ground and bring your knees up so they are bent. If you would like to see a quick tutorial on this click the link here.
Dumbbell Floor Press, 4 set's of 10-12 rep's
- 10 x 55lb's
- 12 x 55lb's
- 12 x 55lb's
- 12 x 55lb's
Now, its time to work on the triceps.
This workout is something that I really enjoy but, just a warning, its really difficult.
Weighted Pushup's (requires partner for heavier weight)
I start off with a 45lb plate on my back and work up to two 45lb plate's.
- 10 rep's with a 45
- 10 rep's with a 45+25
- 10 rep's with a 45 +35
- 10 rep's with a 45+45
If you want some extra credit you can work back down the weight's to what you started with.
Dips 4 set's (weight belt optional)
- 10 dip's body weight
- 10 x 25lb's
- 10 x 35lb's
- 10 x 45lb's
Good job, we are almost done!
Your tricep's feel pretty beat up after all of that but, if you are looking for some extra definition you can do Tricep Extension's and super set with Single Arm Tricep Extension's. I only go up to about 20lb's on this one to use up the little energy I have left. Try not to take a break in between sets.
Tricep Extension's with the Rope Attachment 10 Set's of 20 (Superset with Single Arm Extension)
- 20 x 20lb's
- 20 x 20lb's
- 20 x 20lb's
- 20 x 20lb's
- 20 x 20lb's
- 20 x 20lb's
- 20 x 20lb's
- 20 x 20lb's
- 20 x 20lb's
- 20 x 20lb's
Single Arm Extension 10 Set's of 20 (20 rep's per arm)
- 20 left 20 right
- 20 left 20 right
- 20 right 20 left
- 20 right 20 left
- 20 left 20 right
- 20 left 20 right
- 20 right 20 left
- 20 right 20 left
- 20 left 20 right
- 20 left 20 right
You are a beast for making it through this workout!!
If you would like any other workouts to be featured please send me an email and I will create a workout for you!
Feel free to share this post with your friend's and family :)
Thank you
Christian