Today after a day off on Sunday to allow for my post stag party hangover, I combined my chest workout from earlier last week and the battle rope/ab circuit.
- 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
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.
For the ab circuit:
20 minutes using the same 50 seconds on and 10 second rest as previously. It only had two stations:
- Battle rope
- Abs/core. We each performed exercises as we saw fit for this station e.g. sit ups, leg raises, hip thrusts
This was a nice start to the day and as the day went on I could really feel that my system had been taxed.
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