|
Another great workout!!! The steel moving finisher had my triceps on fire 🔥
CHEST / TRICEPS
Week #6
1A: FLOOR FLYS
REPS: 6-9 RM TO FAILURE
* SETS: 2 (AS A SUPERSET WITH 1B)
Perform exercise 1A as a pre-exhaust for 1B, with no rest between (other to transition from one to the next). Rest 2 minutes between completed supersets.
1B: DB INCLINE BENCH PRESS
REPS: 6-9 RM TO FAILURE
* SETS: 2 (AS A SUPERSET WITH 1B)
Perform exercise 1B immediately following 1A, resting only as long as needed to transition from one to the next. Rest 2 minutes between completed supersets.
2: FLOOR FLYS / ISO HOLD
REPS: 10RM FOR 8 REPS
* SETS: 3
Perform 8 reps with your 10RM and hold your last rep in the lower 1/3 of the floor fly with elbows off the ground for as long as you can until failure. Fight the burn! Rest 90 seconds between completed sets.
3: BENCH PRESS
REPS: 6-9RM TO FAILURE
* SETS: 5
Perform each of your sets to failure, adjusting the weights accordingly if needed to fail in the 6-9 rep range. Rest just 60 seconds between completed sets.
* CHEST FINISHER!
PEC PURGATORY (3 ROUNDS)
* DB INCLINE BENCH PRESS (MIDRANGE) ==> LOWER DIP (STRETCH) ==> CABLE CROSS (CONTRACTED)
Use your 8RM for incline bench press and go to failure. Immediately proceed into a 30 second hold at the bottom (stretch position) of a dip. Finish the sequence without resting by performing a cable cross burnout in just the contracted position of the movement.
1A: DB INVERTED KICKBACKS
REPS: 6-9 RM TO FAILURE
* SETS: 2 (AS A SUPERSET WITH 1B)
Perform exercise 1A as a pre-exhaust for 1B, with no rest between (other to transition from one to the next). Rest 2 minutes between completed supersets.
1B: DB INCLINE TRICEP EXTENSIONS
REPS: 6-9 RM TO FAILURE
* SETS: 2 (AS A SUPERSET WITH 1B)
Perform exercise 1B immediately following 1A, resting only as long as needed to transition from one to the next. Rest 2 minutes between completed supersets.
2: DB INVERTED KICKBACKS / ISO HOLD
REPS: 10RM FOR 8 REPS
* SETS: 3
Perform 8 reps with your 10RM and hold your last rep in the top squeeze of the kickback for as long as you can until failure. Fight the burn! Rest 90 seconds between completed sets.
3: CLOSE GRIP BENCH PRESS
REPS: 6-9RM TO FAILURE
* SETS: 5
Perform each of your sets to failure, adjusting the weights accordingly if needed to fail in the 6-9 rep range. Rest just 60 seconds between completed sets.
* TRICEPS FINISHER!
STEEL MOVING (1 ROUND)
* TRICEP PUSHDOWNS (12RM) ==> TRICEP PUSHDOWNS (1.5x reps from first set without touching plates)
Use your 12RM for a tricep pushdown and go to failure. After a brief 30 second rest, perform a second set of pushdowns, this time attempting to complete 1.5x the number of reps you did on the first set without ever letting the stack settle. For instance, if you did 11 reps in the first set, you would be attempting to complete 17 (rounded up) in the second. If you had to put the weights down to rest, or they touched due to fatigue, you would get just 10 seconds to rest and would have 3 additional penalty reps assessed each time this happened. Finisher ends when you complete all reps.
|
2233 kcal
|
Gord: 84,63g | Prot: 183,57g | Carbs: 185,88g.
Café da Manhã: Chobani Nonfat Vanilla Blended Greek Yogurt (Container), Dunkin' Donuts Iced Coffee with Cream (Small), Kellogg's Special K Protein Cereal, Coffee with Cream, Giant Eagle 1% Low Fat Milk. Almoço: Great Value French Fries , Cheeseburger (Double Patty with Condiments and Vegetables) . Jantar: Chicken Breast, Fresh Express Iceberg Garden Lechuga Repollo, Trader Joe's Feta Cheese. Lanches/Outros: Kashi Chewy Granola Bars - Dark Mocha Almond, GNC Wheybolic Natural Chocolate, Power Crunch Protein Energy Bar - Red Velvet. mais...
|
|