Filled up on chicken at lunch time so when I got home I was ready for action and a nice chest workout. I don't often train chest heavy or on the bench press as I don't often have a spotter.
So the following was done:
3 x 20 bodyweight squats. This warms up the body and get the blood moving, even for a chest work out, as it just lets your body know things are going to start happening.
3 x sets Flat bench press
3 x sets Incline bench press
3 x sets Decline bench press
3 x sets Incline bench press
3 x sets Decline bench press
All sets were done at 60-70% 1 rep max until failure, or rather 1 rep before failure as I don't have a spotter at the moment
Between each set I immediately moved to complete 12 kettlebell swings with a 24kg bell.
3 x sets lying pullovers using a bench for support. I used a 24kg kettlebell but you can use a dumbell or as I do sometimes a 25kg weight plate.
4 x sets heavy barbell shrugs 80-90% 1 rep max. Sets done to failure
6 x sets 14 side bends with 24kg kettlebell. I do these slow to ensure that I feel the squeeze and muscles contract. This also helps to stretch out my sides and back.
100 x Sits with no rest inbetween.
I made sure that I did all movements with control and correct form, at the end I was sweating.
No comments:
Post a Comment