Chest, Shoulders, Triceps and Back
This is my training log for yesterday’s workout! When finishing this workout you will have an awesome upper body pump for the rest of the day.
#1. Incline Hammer Press
15 Rest/Pause – You have 3 sets to get a total of 15 reps with the same weight. ie: For the first set your goal is to hit at least 8 reps, 2nd set 4 reps and 3rd set at least 3 reps.. if you can do more than 15 reps, then the weight is too light. You only get 12 deep breaths in-between sets.
With this exercise you want your elbows slightly at a 45 and hands should be place a little below your shoulders. Most Hammer Press stations have adjustable seats so you can set it at the proper height for you. When pushing the weight away from you, the motion should be as if you are doing a incline bench press. Feet should be planted on the floor for extra drive. After the end of your last rep on the 3rd set, hold midway for as long as you can for one last burn. (static hold)
SUPERSET – Incline Fly’s 20 Reps
Select a weight that allows you to perform 20 reps. This exercise will target your chest muscles, giving you one last pump. Start with the dumbbells above you shoulder width apart and slowly come out wide; elbows should come down just past parallel and arms a little past 90 degrees.
#2. Standing Military Presses
15 Rest/Pause – The same rep scheme as incline hammer press. Again you only get 12 deep breaths in-between sets.
When doing these presses, your feet should be shoulder width apart and back needs to be kept straight. Grip width is personal preference but I like to make sure my thumbs are touching the end of my shoulder. Press the bar up from your shoulders without using your legs and try to get under the bar as quickly as possible. Make sure your body remains tight throughout the lift.
SUPERSET – Back Fly’s 20 Reps
Select a weight that you can do for 20 reps. Legs are slightly bent and upper body will be leaning forward at a 45 degree angle. Bring your arms back until you reach parallel. Your shoulders and back should be doing the lifting and your torso should not move. Make sure to pinch your back (traps) together when bringing the weight up.
20 Rest/Pause – You have 3 sets to get a total of 20 reps. If you can do more than 20 reps then add some weight with a dip belt. You only get 12 deep breaths in-between sets.
When doing dips, personally I like my hands shoulder width apart. If my hand placement is wider then my shoulder aches when coming down. Use whatever hand placement is comfortable for you. When coming down, stop at parallel and come back up. Try your best to keep your upper body from leaning forward too much as you come straight down.
SUPERSET – Overhead Dumbbell Extensions 20Reps
Select a weight that you can do for 20 reps. Elbows are straight when starting and weights are behind your head. Arms hit parallel before coming back up. This should give those triceps one last burn.
#4. 1 Arm Dumbbell Row – 15 Rest / Pause
Make sure your back stays straight when pulling the weight up and do not “jerk” the weight. You should pull the weight to you in a smooth motion without twisting your body. Place one knee on the bench and the other leg out to the side. You can look up or down while rowing, I prefer to look down which keeps my back better in-line.
#5. Deadlifts – 5 Sets of 3 – Rest 3-5 Min Between Sets
Your feet are approximately shoulder width apart and the bar should be no more than 1 inch away from your shins. Sit back but not down, you should send your butt towards the wall behind you while keeping your chest tall and back flat. Prior to lifting the bar you should take a deep breath of air, then slowly pull on the bar while maintaining total body tightness. You must attempt to keep your chest higher than your hips throughout the entire range of motion.
And that completes the workout!
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