Monday Workout - Chest and Triceps
Well after reading a couple of blogs (might have been DeborahAnn’s again). I decided to save time and superset my exercises. I wanted to do a quick workout and fit in 20 mins cardio. With the supersetting, it was literally 1 set of chest followed by 1 set of triceps, then back to 1 set of chest. Literally the only rest was moving from one station to another and/or changing weights.
It was Chest and tricep day
Bench Press
2×6 @ 70kg, 1×10 @ 60kg, 1×10 @ 50kg, 1×10 @ 40kg
superset with
Bench Dips(Bodyweight)
Reps of 6,6,6,10,12,12
followed by
Incline Bench Press
3×6 @ 30kg, 2×10 @ 30kg, 1×6 @ 30kg
supersetted with
Close grip bench
3×6 @ 20kg, 1×10 @ 20kg, 2×10 @ 20kg
followed by
Pec Deck
4×12 @ 27kg
supersetted by
Tricep extensions
3×6 @ 13.5kg
Then after all that was a 20 minute bike ride where I tried to use HIIT principles. By the end of the workout (which I did in 1 hr), I was sweating like mad. Tried to do some pushups but my arms couldn’t support me :p
August 11, 2008 at 2:12 pm
haha! good workout!
August 11, 2008 at 10:35 pm
thanks, hopefully it seemed to work a bit, less on the scale and tape measure :p
August 11, 2008 at 11:00 pm
That sounds like a good, dense workout. Good job on changing up the routine and trying something new. I am always trying to "trick" my body and do new things….or old things differently.