Its the end of week 5 here at facelessfitness.com and it’s a training day. I’m travelling later today and hoping it won’t take 5 hours like last week 😦 But this means I’m going to train in the morning before I go, in case anything comes up later which means I can’t train. It is the last day of week 5 and tomorrow is a no training day so I really want to smash it!
Total Workout Time: 1 hr 1 mins
Weights Workout: Shoulders, Traps & Abs
Exercise 1 – Seated Side Raise : Pyramid Set
30 reps @ 5 Kg
20 reps @ 7.5 Kg
10 reps @ 10 Kg
1 min Rest
10 reps @ 10 Kg
20 reps @ 7.5 Kg
30 reps @ 5 Kg
Comment:Excellent, Rear Delts are on fire!
Exercise 2 – Dumbbell Front Raise
10 reps @ 15 Kg
10 reps @ 17.5 Kg
10 reps @ 20 Kg
Comment: Good, up start weight!
Exercise 3 – Military Press – Dropset
10 reps @ 25 Kg – no rest
10 reps @ 20 Kg – no rest
20 reps @ 10 Kg – no rest
Comment:Good finisher for Shoulders! Higher start weight or more reps I think!
Exercise 4 – Reverse Fly / Dumbbell Shrug – Giant Sets
10 reps @ 30 Kg / 10 reps @ 25 Kg
Rest and repeat x 3 total
Comment: The Lower weight provided real isolation on the Traps. Excellent.
Exercise 5 – Abs
Set 1:
Sit Up – 20 reps
Floor Crunch – 20 reps
Leg Up Scissors – 20 reps
Floor Crunch – 20 reps
Set 2:
Sit Up – 20 reps
Floor Crunch – 20 reps
Leg Up Scissors – 20 reps
Floor Crunch – 20 reps
Comment: Good Abs workout! Need to make it more challenging though to get those Abs out as I strip the fat!
Weights Mood: Happy! 🙂
Cardio: 30 Stairs Sprint, 11 steps x 30!
Short Sprints, find a stairs, they usually have between 11 and 14 steps. You sprint up as fast as possible, then walk straight back down, as soon as you reach the bottom, you sprint back up. 30 times!
Cardio Mood: Excellent cardio workout, particularly if you don’t have much time. It gets extremely tough as you have no time to rest. It’s only 11 steps so it’s not like you can’t do it each time, you can! But so tough!
Great finish to week 5!
FacelessFitGuy
facelessFitness
Faceless Fitness 