Category Archives: Chest

All Chest Workouts will be listed.

Gutcheck Tuesday

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Light stretch & Warm Up
2 Mile Run

Dumbbell ISO bench press:
5 x 70lbs

Superset: 3 Sets
Overhead Tricep Extensions: 6 x 85lbs, DB Skullcrushers: 12 x 30lbs, DB Kickbacks: 15 x 30, Bodyweight Skullcrushers: Max Reps: 22, 18, 15

Core Circuit: 2 Sets
Chinese Push-ups: 10 Reps
Walkouts: 10 Reps
Reverse Hyper: 25 Reps
Back Extensions: 25 Reps

Squats 4 sets: 10 Reps
Front Squat Machine: (2) 45 + 25, (3) 45, (4) 45, (5) 45 – 45lbs plated on each side.
Abs: 3 Sets
3 Direction Decline Crunches
10 Reps each direction

Gutcheck Tuesday

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Dumbbell ISO bench press 15 x 25lbs, 10 x 35lbs, 8 x 45lbs, 5 x 55lbs, 3 x 65lbs, 3 x 70lbs

Superset: 3 Sets
Ring Push-ups: 33, 30, 33
Dips: 31, 30, 32
Medicine ball Pushups: 35, 26, 28

DB Skull Crushers: 5 Sets
20 x 25lbs

Core Circuit: 2 Sets
Chinese Push-ups: 10 Reps
Walkouts: 10 Reps
Stability Alternates: 20 Reps each side
Reverse Hyper: 25 Reps
Back Extensions: 25 Reps

Arnold Series

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Light stretch and warm up

300 reps Jump Rope 5 minute stationary bike

Chest 

Incline Barbell Bench 4 Sets 10 x 155lb

Flat Dumbbell Bench 6 Sets 5 x 60lb

SuperSet 5 Sets

Dumbell Flyes 12 x 45lbs

Cable Crossovers 12 x 80lbs

Back 

Wide Grip Chin Ups 4 sets 10 reps

Super Set 8 Sets

Bent Over Rows 8 x 135lb barbell

TBar Row 8 x (2) 45lb plates + 25lb plate

Abs

Leg Raises 5 x 25

Cardio 20 minutes of floating elliptical

Time Frame Training Chest

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Incline Smith Press: Max reps in 4 minutes 81 @ 115lbs

Chest Flye Machine: 50 reps in 4 minutes @ 130lbs

Flat Bench Dumbbells: Max reps in 4 minutes 65 @ 50 lbs

Hammer Strength Machine: 50 reps in 4 minutes (2) 45lb plates

Push-Ups: Max reps in 4 minutes with feet elevated 84 reps

German Volume Chest

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Light Stretch and Warm Up

10 Stationary Bike

10 Sets

Incline Barbell Press: 10 reps @ 135lb, Chest Flye Machine 10 reps @ 100lb.

10 Sets

Barbell Bench Press (5) 10 reps @ 135, (5) 10 reps at 155lb, Hammer Strength 10 reps @ (2) 45lb plates

German Volume with a Twist: 

Dips: 10 sets of 10 reps with 10 seconds of rest.

Cable Crossover: 10 sets of 10 reps with 10 seconds of rest @ 60lb.

Push-Ups: 10 sets of 10 reps with 10 seconds of rest.

Each group of exercises became difficult around the 7th to 8th set, push through the struggle and reap the reward!