3 rounds
- 8 dumbbell bench press (heavy)
- 15 dumbbell bench press (lighter)
- Clapping pushups on bench
- Med ball throws (from back)
4 rounds of incline bench press
3 rounds of close grip bench press
3 rounds of each with the cables (I have no idea what these are actually called)
- "hulk" pose
- "hug a tree"
- "wolverine"
I finished up with some one-arm long cycle work
Results
Decided to go with the girls to the Y for a chest day. I haven't done a "traditional" workout in a while...figured it was time. I really had no idea what weight to use, so I pretty much just used what they used.
For the heavy dumbbell presses I used 40lb. For the light ones I used 25. On the incline, I used 95lb the first round then maybe 105 or 115 for the rest of them. The last round of these were negatives (5 count on the way down). Those weights were pretty light for me.
I used 45lb (just the bar) for the close grip presses the first round and then 65 for the rest. But these were done with someone standing over you with their hands maybe a foot off of your chest. You press up into their hands and they provide resistance and push back down again.
I didn't know what the names of the cable exercises were. One was done like you're normal hulk hogan flex The second was similar but the arms/elbows were higher like you were hugging a tree. And the last was with the hands/forearms facing up and driving them forward.
All in all, not a bad time. My chest is sore today, so it got the job done. I still don't think I could do these type of workouts week in and week out, but it's not bad to toss them in every now and again.
Nice! I never asked how it went! I did see you showing them some KB exercises though. I feel like they (and my hubby for that matter) spend WAY too much time in the gym. You can get away with 4-5 exercises per muscle group and if you superset them, you're in and out in 45 minutes tops. I think it's overkill when you do 7, 8, even 10 exercises for the same muscle groups. I tell jerrod this all the time but he doesn't listen to me, of course! Anyway, my weight routines are quick and to the point these days. Supersets, 20-45 seconds rest between each set. Glad you got to come with us though!
ReplyDeleteOh yeah, you definitely don't need to do that many exercise for that muscle group of every time. Do a few one week and then switch them up the next week.
ReplyDeleteBut you know me, I don't like the idea of working out muscle groups in general. I prefer full body workouts with many muscle groups having to work together at once.
Nonetheless, it was a fun day at the gym!