Tuesday’s Workout 7/3/2018





Tuesday’s Workout

Warm up
45 minute stationary bike ride.
Exercise 1

Bench Press
Set 1 Warm up (50% of max for 10 reps)
Set 2 70% x 10
Set 3 75% x 8
Set 4 85% x 6
Set 5 90% x 4
Set 6 225 until failure (I always end with this weight for a burn out)

Exercise 2

Upright Rows/ Standing shoulder press Superset (Move immediately into shoulder press at the end of each upright row set, without putting the weights down)
Set 1 8 reps, 8 reps
Set 2 8 reps, 8 reps
Set 3 8 reps, 8 reps
Set 4 8 reps, 8 reps

Exercise 3

Alternating Dumbell Incline Press
Set 1 8 reps
Set 2 8 reps
Set 3 8 reps
Set 4 8 reps

Excercise 4

Single Arm Reversed Grip Triceps Press Downs
Set 1 8 reps
Set 2 8 reps
Set 3 8 reps
Set 4 8 reps

Excercise 5

Straight Bar Triceps Press Down/Reversed Grips Superset
Set 1 8 reps, 12 reps
Set 2 8 reps, 12reps
Set 3 8 reps, 12reps
Set 4 8 reps, 12 reps

Exercise 6

Push up position plank
Set 1 1 minute
Set 2 1 minute
Set 3 1 minute

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