Xmas Week Chest Workout

Posted on | December 24, 2008 |

This week’s chest workout was getting back to basics. I’ve been lifting pretty heavy consistently now for the past few months so I thought that I would change it up to work on endurance by utilizing higher reps and lower weight. I did cardio first today to get thoroughly warmed up.

Cardio – Treadmill run
0-5 minutes @ speed 5.0
5-10 minutes @ speed 6.0
10-15 minutes @ speed 7.0
15-20 minutes @ speed 5.5

Barbell Incline Bench
135 lbs x 20 reps
135 lbs x 16 reps
135 lbs x 16 reps
135 lbs x 16 reps
135 lbs x 12 reps

Dumbbell Flat Bench
45 lbs x 20 reps
65 lbs x 15 reps
75 lbs x 12 reps
85 lbs x 12 reps

Superset – Dumbbell Flyes to Barbell Flat Bench
40 lbs x 10 reps  135 lbs x 12 reps
50 lbs x 10 reps  135 lbs x 10 reps
60 lbs x 10 reps  135 lbs x 8 reps

Tricep Rope Pressdowns
120 lbs x 16 reps
120 lbs x 14 reps
120 lbs x 12 reps

Share on Facebook