Chest and Back 20/08/15

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It has been a fair while since I wrote my current workouts on here… But here goes!

Remember everyone’s goals are different, everyone’s abilities are different and the equipment we have access to will also differ. But this is mine…

Chest and Back

Warm up: 5 minutes speed skipping + Dynamic stretches (full body)

1    PPS – Press up (Single arm, alternate) / Pull up / Squat (Pistol squats, alternate). Pyramid from 1 rep of each up to 6 of each and then reverse the pyramid back down to 1 of each.

2    Straight arm pull down supersetted with Lateral pull down

I will perform 3 ‘warm up sets’ of each of around 10-12 reps and then a fourth ‘heavy’ set of 4-6.

3     Barbell bent over row (supernated grip this week)

I will perform 3 ‘warm up sets’ of each of around 10-12 reps and then a fourth ‘heavy’ set of 4-6.

4     Incline Dumbbell fly Supersetted with Incline Dumbbell press

I will perform 3 ‘warm up sets’ of each of around 10-12 reps and then a fourth ‘heavy’ set of 4-6.

5     Incline Barbell Bench Press

I will perform 3 ‘warm up sets’ of each of around 10-12 reps and then a fourth ‘heavy’ set of 4-6.

6     Cardio: On the spin bike I will perform 10 sets of 10 seconds on / 50 seconds off for maximal power output. As I am playing rugby anything over 8-10 seconds is a waste of time, developing my power from a standstill will help with expolsive, powerful movements in my game.

That’s it!

Supplements wise:

Pre workout – I will have a double espresso with a teaspoon of coconut oil (I dislike carbohydrates pre-training as I crash and feel awful).

Intra-workout – 1 scoop Dextrose powder and 1 scoop MyProtein Exceed.

Post workout – 2 scoops whey, 1 scoop creatine monohydrate and a bowl of oats

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