Workout for Friday, Feb 6th, 2009

Happy Waitangi Day New Zealanders!

Ok, getting right to the point as I need to meet a friend in a few minutes. Here is my workout for today. I focused on the chest and tri-ceps today. And are they feeling it now. You wouldn't think that tired chest and tri's would hinder typing, but it does. Ok, here goes...


First quadplex:
Three rounds of:
DB Flat Bench - 8 reps
Facepulls - 10 reps
Body weight Bulgarian Split Squats - 10 reps each leg (one foot on bench)
Hanging leg raise - 10 reps

Second quadplex:
Three rounds of:
DB Incline Bench press - 8 reps
Incline Rear Delt Raise - 10 reps (Lay with chest on bench)
Fitball Bridges (or hip raises) - 12 reps
Fitball Roll out - 12 reps

Third quadplex:
Three rounds of:
Cable Fly - 8 reps
Bench dips - 15 reps
Side plank hip raises - 12 reps each side
Spiderman - 10 reps each side

Finishing exercises:
3 rounds of:
Overhead Rope Tricep extensions - 12, 12, 8 reps
Diamond pushup on med ball - 12, 12, 8 reps


Again, the finishing exercises are done more for aesthetics and not fat loss. The quadplex's burn most of the calories and rev up the metabolism for the next couple of days.

Enjoy the workout and if you have any questions about it or any of the exercises, feel free to post a comment. If you have a question, I am sure others have the same or similar one.

Make it a great day!

Rob Crenshaw
The Fitness Buff