Workout Advent Calendar - Day 6

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!!