Thursday, March 1, 2012

New Chest & Tri Workout

        This weeks chest and tri workout was killer. I would recommend it over the previous one posted. It has been 4 days and I am still sore. I very rarely feel the effects of a workout after 4 days, I am usually ready to go again just a after a few days.  So for this workout you will perform the following lifts in the following order:
  • Incline barbell bench: 4 sets of 8
  • Tricep overhead press: 4 sets of 10-12 (heavy)
  • Flat dumbbell bench press: 3 sets of 5-8 (heavy)
  • Tricep cable pulldown: 3 sets of 15-20 (focus on reps and motion, not weight)
Finish up the workout with a superset (superset is alternating the two) of:

  • Pushups: 4 sets to failure &
  • Dips: 4 sets to failure
 *to failure means do them until you can't complete another rep using correct form.

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