Starting with a warm up of course, 10 minutes on an upright stationary bike today at level 10
I then hit the Abs for the first of this weeks abdominal workouts
Hanging knee crunches
3 sets of 12 reps
3 sets of 15 reps
Yoga ball crunches – weighted
3 sets of 12 reps
Wood chops – using a cable
3 sets of 10 reps on each side
As before –
Superset 1: Incline Dumbbell Press and Flys
3 sets of 8 reps of each, obviously with no break in between the exercises.
Superset 2: Dumbbell Press from the Hip and Thumbs up Flys
The Dumbbell Press from the hip is a great exercise, which I feel is usually greatly overlooked. You can feel it working the lower and mid chest as you lift, remembering to contract the muscles as much as possible throughout all exercises. The Thump up Flys also target the chest in a very different way which usually isn’t used – perform it and see what I mean.
Superset 3: Incline Flys and ultra wide Press-ups
By now the chest is really pumped… a perfect time for the introduction of the Press up. Keeping the speed of the action slow and controlled, you can really feel the tearing/popping felling, especially mixed with an isolation exercise before hand.
Superset 4: Press-ups, Flys, and Dumbbell press
This is the time you want to pack up and call it a day – don’t! Keep the movements slow and controlled throughout, trying to reach the 8th rep with each exercise. For this set you really do have to leave your ego at home, as what you’ll be flying and pressing very low, but it will be impossible to use a heavy weight and you need to smash out these last few reps.
However, I lowered my rest in between supersets to 1 minute from 1 and a half… It makes a massive difference! I was dripping in sweat – perfect!
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