Chest workout!
I know I am a bit late.
Inline Dumbell presses
This is what I start with I do 2 warmup sets then pick a weight that I can do 5 more sets with and that will allow me to do 8 or so reps per set.
Next up is the Hammerstrength machines, I go to the Wide Grip Press first. One set of 15 reps. You should be hurting a bit on the 15th rep. Then 5 more sets with again a weight that will allow you 8 or so reps. Not wimping out here, you should hardly be able to squeeze out that 8th rep. Don't break form either.
Next up is the deline machine, again 1 warmup sets with 15 reps, then same deal as the first 2 exercises. except, this time you are only doing 4 sets.
To finsih, I go to a close grip bench. I use the hammer strength press for this, and I do 2 sets to target the upper chest and 2 sets to target the mid/lower chest. So just adjust the seat to the correct heights for yourself. The handles should be at about your shoulders for the upper and mid-lower for the finishing 2 sets. I use this exercise as full on burner sets, I use a fairly light weight, and do real slow controlled reps until I just can't do anymore on each set.
I hope tis helps out someone who wants to try something new.
Keep in mind, I only do one main muscle group a day. So I try to totally destroy that muscle group. You shouldn't even be able to really flex the muscle when you are done.
My weekly routine at the moment is this.
Day 1: Chest and Calfs
Day 2: Back and abs
Day 3: Shoulders and Hammies
Day 4: Off
Day 5: Quads
Day 6: Arms and abs
Day 7: Repeat cycle.
I know it is only one day off, but the workouts aren't that long at all, I am usually done in about an hr max.
But then again, I hardly take any time off in between sets.
So there it is. I will post up the Leg, Shoulder, Back workouts over the next litt ;)le while.
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Topic: Bodybuilding Thread!! (Read 110491 times)