It’s Thursday evening of the facelessfitness.com gym programme, Today is chest & triceps which I think is probably everyone’s favourite training split. Definitely mine, well no I love them all! Crap I can’t decide now. Anyway I feel surprisingly fresh going into this workout, ready to smash this!
Total Workout Time: 1 hr 20 mins
Weights Workout: Chest & Triceps
Exercise 1: Dumbbell Press
10 reps @ 35 Kg – Warm up
6 reps @ 46 Kg
6 reps @ 48 Kg
6 reps @ 50 Kg
Comment: Excellent press, got the 50 Kg dumbbells up without a spotter for 6 reps. It’s a lot of weight and will need a spotter for safety to push this on! But awesome!
Exercise 2: Incline Dumbbell Fly
10 reps @ 30 Kg
10 reps @ 30 Kg
10 reps @ 30 Kg
Comment: Good pump, kept it at 30 Kg this time as felt the jump to 35’s would be a bit too much coming off the back of my Press. Last set was really tough!
Exercise 3: Cables Flys – Low Position10 reps @ 18 Kg – 30 sec rest
10 reps @ 20 Kg
10 reps @ 25 Kg
10 reps @ 30 Kg
10 reps @ 35 Kg
Comment: Good finisher for Chest, up weight on this next time out! added the fourth set as I had it in me to do so!
Exercise 4: Triceps Dips
15 reps @ Free
10 reps @ + 12 Kg
8 reps @ +20 Kg
8 reps @ Free
Comment: Great stuff, the extra weight really added the burn!
Exercise 5: Triceps Cable Push Downs (Bar Extensions)
10 reps @ 35 Kg
10 reps @ 40 Kg
10 reps @ 45 Kg
Comment: Nice, 45 Kg was really good! Perfect!
Exercise 6: Single Arm Cable Overhead Extensions – Alternate No Rest
10 reps right arm, 10 reps left arm, 10 reps right arm, 10 reps left arm, 10 reps right arm, 10 reps left arm.
10 reps @ 7.5 Kg – No Rest
10 reps @ 10 Kg – No Rest
10 reps @ 12.5 Kg
Comment: Ouch, Triceps are about to fall off!
Exercise 7: Triceps Kickbacks – Low Position, half reps, Alternate arms no rest
10 reps @ 12.5 Kg – No Rest
10 reps @ 12.5 Kg
Comment: Really nice finisher here, really hits the outer head of the triceps. Brilliant!
Weights Mood: Great workout, just keep pushing those weights up!
Cardio: 22 mins – low intensity: threadmill walk
22 min walk on a threadmill, no incline.
Cardio Mood: Just do it. extra 2 mins thrown in, no problem!
Really happy with this workout. excellent stuff!
FacelessFitGuy
FacelessFitness
Faceless Fitness 