38 days in…yeeeeow! It’s Chest & Triceps today. Continuing the trend of the last couple of days, my life is busy. I made sure to get my cardio in to and from work and have prepared myself to do a snappy session tonight as I may not have full gym access time!
Total Workout Time: 40 mins (Excluding Cardio)
Weights Workout: Chest & Triceps
Exercise 1: Chest Fly – Pyramid Set
30 reps @ 53.5 Kg – no rest
20 reps @ 63.5 Kg – no rest
10 reps @ 65 Kg
1 min rest
10 reps @65 Kg – no rest
20 reps @ 50 kg – no rest
30 reps @ 30 Kg
Comment: Yeah really good, Feel like I’ve really failed out the muscle already! Good!
Exercise 2: Chest Press – Pyramid Set
30 reps @ 50 Kg – no rest
20 reps @ 60 Kg – no rest
10 reps @ 70 Kg
1 min rest
10 reps @70 Kg – no rest
20 reps @ 60 kg – no rest
30 reps @ 50 Kg
Comment: I do love a good pyramid set. Chest is smashed despite the relatively low weight for me! Great.
Exercise 3: Triceps – Overhead Extension High to Low
10 reps @ 15 Kg
10 reps @ 20 Kg
10 reps @ 25 Kg
10 reps @ 30 Kg
Comment: Good, Up Weight!
Exercise 4: Single Arm Rope Extension – Alternate Arms no rest
10 reps @ 5 Kg – no rest
10 reps @ 5 Kg – no rest
8 reps @ 5 Kg
Comment: Tough.
Exercise 5: Triceps Dips – Wide Grip
12 reps
12 reps
12 reps
Comment: Good. Slight variation using the wider grip.
Exercise 6: Rockers / Skull Crushers / Reverse Press – Giant Set
10/10/10 reps @ 20 Kg
Comment: Good finisher for Triceps!
Weights Mood: Great weights workout, switched up a lot of stuff to lower weight due to the different gym I was in but got a great session out of it!
Cardio: 25 min Low Intensity x 2
Cardio Mood: Walk to and from work, not ideal but I’m getting it in!
FacelessFitGuy
FacelessFitness
Faceless Fitness 