Workout Of The Week – #1

Chest and Back - 19/7/15 #Workoutwednesday  Rest: 30 seconds between sets..

Workout of the week

Workout Of The Week – #1

Chest and Back – 19/7/15

#Workoutwednesday 

Rest:

30 seconds between sets and 2 mins between exercises (unless superset or drop set).

Bench press

Bench Press 3

1 warm up set (with the bar no weight)

3 working sets max weight (8 reps)

last set – drop set (take 10kg off then 8 reps and take 10kg off further 8 reps)

Superset – Lat pulldown + Incline dumbbells 

3 Sets of 8 reps

Superset – Seated cable row + Flys

Seated row 1

3 Sets of 8 – 10 reps

Standing cable flys

4 Sets of 8 – 12 reps

Face pulls with rope

Rope 2

3 Sets of 8 – 12 reps

Then to finish it off:

1 Set of pull ups till failure

Pull ups 2

1 Set of push ups till failure

Push ups 3

Watch the whole workout below:

What is a Superset?

A superset is different in that you first complete all of the reps for set 1 of exercise #1, then without resting move immediately to complete all of the reps for set 1 of exercise #2 (and then set 1 of exercise #3 of the superset, if there is one, exercise #4, exercise #5, etc.)

What is a Drop Set?

Here is an example of drop set:

Set 1:  choose a weight you’d fail at 8-12 reps.

Set 2:  – reduce weight by 5 -10kg. 8-10 reps

Set 3:  – reduce weight by 5 – 10kg. 8-10 reps

Download the PDF Version:

Workout of the week

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Daniel Messer, RNutr, CPT
Daniel Messer, RNutr, CPT

We eat clean, are always motivated and helpout beginners in need. We sell guides on Cutting, Bulking and Muscle Building. Checkout our website!

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