How is everyone doing today? I am writing this a day late, I have been doing so many different things that sometimes I put some other things off for a day. Its normal, I know so today there will be two posts, yesterday's workout and then the following today will be today's workout. Both were great workouts. As always feel free to comment about your experience with the workouts, or any questions.
During these workouts I try to rest as little as needed. Hopefully as I go along, I will be able to rest less and less, cutting my workout time down even more and increasing my metabolic boost.
So here is my workout for yesterday, Wednesday...
This workout is focused on the chest and tri-ceps.
First complex:
3 rounds of:
DB bench press - 10 reps
Bulgarian Split squats - 12 each leg
Dragonflies - 4 reps (will explain this at the end)
Second complex:
3 rounds of:
Incline plate loaded machine press - 8 reps
Squat rows - 15 reps (Use a weight you could do 20-25 reps)
DB Swings - 15 reps
Hanging leg raise - 10 reps (do knee raises if you can't do straight legs)
Third complex:
3 rounds of:
Machine Flies - 12 reps
Machine rear delt - 12 reps
Prisioner style good mornings - 12 reps (explained later)
Rubber band shoulder-to-shoulder - 25 reps each side
Fourth complex: (yup.. a bonus complex today)
3 rounds of:
Weighted dips - 12 reps (can use body weight or dip assist)
Planks - 30 seconds
Face pulls - 12 reps (use a weight you can do 18-20 reps)
Finisher exercises:
3 rounds of:
Decline skull crushers - 8 reps
burnout narrow decline bench press - 15 reps (using same bar as skull crushers)
rest 30 seconds.
(finsher exercises aren't for caloric burn or to increase metabolism. Mostly for building smaller muscles for looks.)
As I said before I will explain a few of the exercises. I did Dragonflies (and as you saw only 4 of them) and these are hard exercises to do. DO NOT DO THESE unless you have been shown proper form and you have the core strength to do them. You could seriously hurt yourself if you attempt them without proper instruction in person. As a substitute, you can do leg raises while lying on a bench and increase the number to 10+.
Prisoner style refers to a stance where you stand with your hands clasped behind your head and elbows pulled back like you are "up against a wall" as a prisoner. This brings in the upper back as you have to squeeze your shoulder blades together to keep your elbows back.
Good mornings are where you stand with straight and stiff legs and keep your torso straight (with a slight arched... not rounded... back). Keeping your legs straight and your torso stiff, bend at the hips (not the waste) keeping your head up so you can see the wall in front of you until you feel that you need to round your back to go any further. Stop and return to upright position. You should feel a stretch in your hamstrings during this exercise.
Have fun with this one. It took me just over an hour to complete it. If you are just going for weigh loss, just do the complexes and skip the finishing exerises. Drink plenty of water an get your rest!
Make it a great day!
Rob Crenshaw,
The Fitness Buff
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