Good Afternoon every one, today is day 6 of the advent calendar, sorry couldn't post it up earlier than this had a very busy morning, i will try post them as early in the day as i can but some days will be later than others!
In today's workout we are going to target chest, triceps sand shoulders.
Ready .. :)
Warm up:
-Elliptical Trainer
10 Minutes at 6 RPE
Exercise 1:
-Cable cross overs
3 sets of 20 reps
1 minute rest between sets.
Exercise 2:
-Barbell bench press
1 set of 15 reps
1 set of 10 reps
3 sets of 8 reps
90 seconds rest between sets
Exercise 3:
-Incline dumbbell chest press
3 sets of 10 reps
Rest for 1 minute between sets
Exercise 4:
-Seated dumbbell lat raises
1 set of 20 reps
3 sets of 15 reps
Rest for 1 minute between sets
Exercise 5:
-Barbell clean and Press
1 set of 15 reps
2 sets of 10 reps
Rest for 1 Minute between sets
Exercise 6:
-Car drivers
3 sets of 15 reps
Rest for 1 minute between sets
Exercise 7:
-Close grip bench press
3 sets of 12 reps
Rest for 1 minute between sets
Exercise 8:
-Cable rope overhead triceps extension
1 set of 20 reps
2 sets of 15 reps
Rest for 1 minute between sets
Well done guys, make sure you re-fuel, stay hydrated and get a good nights sleep! You're killing it!!
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