The last weekend before Christmas! I can’t wait to clock off on Christmas eve and enjoy some time with the family and lots of tasty food of course! Maybe the odd drink :P
Today we are hitting a push workout, which means we will be targeting our ’push’ muscles aka chest, shoulders and triceps!
Warm up:
-Elliptical Trainer
5 minutes at RPE 5
Exercise 1:
-Barbell bench press
1 set of 15 reps
1 set of 10 reps
3 sets of 8 reps
Rest for 1 minute between sets.
Exercise 2:
-Seated Shoulder press
1 set for 12 reps
3 sets of 8 reps
Rest for 1 minute between sets.
Super set;
Exercise 3:
-Dumbbell incline chest press
1 set of 10 reps
3 sets of 8 reps
Exercise 4:
-Side lateral raise
4 sets of 8 reps
Rest for 1 minute between sets (perform both exercises back to back for one set)
Exercise 5:
-Upright rows
3 sets of 8 reps
Rest for 1 minute between sets
Exercise 6:
-Chest dips
3 sets of 8 reps
Rest for 1 minute between sets
Exercise 7:
-Close grip bench press
3 sets of 8 reps
Rest for 1 minute between sets
Exercise 8:
-Cable skull crushers
3 sets of 8 reps
Rest for 1 minute between sets
Great work everyone! Be sure to come back tomorrow for a pull workout, targeting back and biceps! Have a great day and stay strong ;)
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