rusty69’s BodyBlog

15/5/07

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Chest & Triceps Day

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DB Press    4 x 12

Crunches    4 x 20

Pushups     4 x 12

Bridge        4 x 20secs

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Shoulder Press   4 x 12

Crunches              4 x 20

Side Raise          4 x 12

Crunches           4 x 20

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Medium Grip Triceps Push downs     4 x 12   (One Set of rope, then dips, one set of this, repeat)
Rope Triceps Push downs               4 x 12

Dips

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Effects: Felt really strong throughout the workout with good focus. Triceps were contracting really well and i felt good contractions with my chest exercises which is pretty much a first.  8/10

Superset 1:
Dumbbell Press 5 x 12
Shrugs 5 x 12

Superset 2:
Two-Arm Press with Dumbbell 5 x 12
Dips 5 x 10
Knee Rollups 5 x 15

Superset 3:
Front Raise 5 x 10
Triceps Extension 5 x 10

Superset 4:
Concentration Curl 5 x 10
Side Raise 5 x 10