Sunday, June 3, 2012

Chest, tri's and shoulder workout

I am sssooooo SORE from this Friday's workout... so I thought I would share!  ENJOY!

CHEST, TRI's and SHOULDER's (scrambled!)
3 sets of 10 reps- Bench press 45 lb straight long bar add enough weight that the 10th rep you are thinking you shoulda had a spotter!  haha! (last set, last rep, I wasn't laughing!)
SUPERSETTED with 3 sets of 15 "tricep" pushups (elbows in)

4 sets of 10 reps- single arm clean and press with a dumbbell.  don't switch arms, do all ten with one arm, then 10 on the other arm (every set go up in weight by 5 pounds)

4 sets of Weighted Dips (25lb plate on lap) 15 very slow and concentrated and then finish with 5 fast burn reps!
SUPERSETTED with: 4 sets of 10 per side: Standing lateral cable flyes

3 sets of 10 reps-Anterior delt flyes/raises
SUPERSETTED with 3 sets of 12 Tricep cable pushdowns (Very slow and concentrated!)



  1. Did it! Loved it!
    But "4 sets of Weighted Dips (25lb plate on lap) 15 very slow" HA! Not happenin with my little chicken wings. :(

  2. ahh Jill,,, that's FUNNY! :) you'll get there! keep pushin hard!