New Training: Chest/Biceps Day

To help everything come together a little bit more, movements to help keep my heart rate elevated during resistance training have been added in between the sets of the first two movements for larger muscle groups (chest and back) and in between the sets of the first movement for smaller muscle groups (biceps, triceps). The last 2 movements for larger and smaller muscle groups are then performed as a super set. Shoulders will be changed a bit and added soon and legs are a complete circuit.

Here is a sample Chest/biceps day which is what will be done tonight:

Dynamic Warmup (approx 10 minutes) before starting.

Movement 1 a) Flat bench dumbbell press

VIDEO

Reps: 12-15

Sets: 4

Move immediately to b)

b) Skipping

Reps: 80 skips

Sets: 4

Move immediately back to 1a)

Movement 2 a) Incline Single Arm Neutral Grip Press

VIDEO

Reps: 12-15 per side

Sets: 4

Move immediately to b)

b) Skipping

Reps: 80

Sets: 4

Move immediately back to 1 a)

Movement 3 a) Cable Cross overs

Reps: 12-15

Sets: 4

Rest: 10 seconds

b) High/low cable flies

VIDEO

Reps: 12-15

Sets: 4

Rest: 10 seconds before returning to 3a)

Movement 4a): Standing dumbbell curl

VIDEO

Reps: 12-15

Sets: 4

Move immediately to b)

b) Mountain Climbers

VIDEO

Reps: 30

Sets: 4

Move immediately back to 4a)

Movement 5a) High cable curl

VIDEO
Reps: 12-15

Sets: 4

Move immediately to b)

b) Single arm cable curl (switch starting side with each set)

VIDEO

Reps: 12-15

Sets: 4

Move immediately back to a)

I’m excited to get into it! Looks like there is quite the bunch of sweat-fests ahead.

Have a great day!

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