Ok, today's workout was a last second deal that I had to rush as I didn't get motivated to do it until the last second. It was last second because when I decided to do it, I had just enough time to get to the gym to have an hour workout in before my first client session started. Time always seems to go faster the closer it gets to a deadline and that is what happened today.
Today's focus was on the the chest. I was going to try a new exercise today, but I want to make sure I have enough time to play around with it before I do it.... more on that when I do it. Great chest exercise it looks like. Can't wait!
First complex:
3 rounds of:
DB bench press - 8 reps
Alternating single DB bench press - 8 reps each. (use 1/2 weight of bench press)
DB sumo-deadlift-highpulls - 10 reps
V-sit-up on bench - 20 reps
Second complex:
3 rounds of:
Incline DB press - 8 reps
Plank rows - 8 reps each arm
DB swing - 10 reps
Hanging leg side raise - 8 each side
Third complex:
3 rounds of:
Cable fly's - 8 reps
Cable punch - 12 reps each hand
Single arm reverse grip Tri-cep extension - 8 reps
Cable wood chops - 12 reps each side
Bonus Exercises
3 rounds of:
Weighted dips - 10 reps
Overhead DB Tricep Extension - 10 reps
Decline DB pull-over - 10 reps
Make sure you stretch after this workout. Focus on your chest and shoulders. This workout will strengthen the muscles that are typically tight and shortened already from sitting at a computer or driving.
Enjoy and have fun!
Make it a great day!
Rob Crenshaw
The Fitness Buff
Showing posts with label the fitnessbuff. Show all posts
Showing posts with label the fitnessbuff. Show all posts
Tuesday, February 17, 2009
Workout for Monday, 2/16/09
Ok, once again I am a day behind posting my workout. My apologies.
Anyway, I hope all is well with you and your workouts are going well. I would like to hear from you to see what you are doing with these workouts. Do you use them exactly how I do them, tweak them a little bit, or make your own? What results are you seeing by following them. I have seen great results in strength, definition, and endurance. And I find that if I don't go 6 days a week like I used to, I still get better results than I did. So please post your results, what you like, what you don't like, or your take on the workouts. Just a quick 10-30 post is all you need. Thanks!
So here goes the workout...
Today was focused on the back..
First complex:
3 rounds of:
Pull-ups - 8 reps
Single Arm overhead Squats - 5 reps each side.
Facepulls - 10 reps
wood chops - 15 reps
Second complex:
3 rounds of:
Horizontal rows - 12 reps
Single leg squats - 10 each leg
Med ball diamond push-ups - 15 reps
Rubber band shoulder to shoulder - 25 reps on each side
Third complex:
3 rounds of:
Glute/Hamstring extension with DB row - 8 reps
Squat jumps - 15 reps
Spiderman - 10 reps each foot
V-sit with med ball twist - 15 each side
Bonus exercises
Db curl - 3 sets of 8 reps
Then I tried a new exercise for me.
Negative reverse grip bar curls - I did 4 sets of 2 because they are killers.
Set up a bar with more weight than you can curl up... or just be able to get maybe one rep. Grab it with a reverse grip, or with palms down. If you know how to clean the bar, clean it up to your shoulders. If not, get someone to help lift it up to the top. Then slowly lower the bar as slow as you can. Repeat.
The glute/ham extension with DB rows are also a new exercise to me. Set up in a glute/ham extension bench (or back extension bench) make sure your hips are above the pads. When you do the extension, you will only bend at the hips keeping your torso tight with a slight arch in the low back. This is going to activate the glutes and hamstrings. At the top, you will then pull the DB's up to your armpits. Lower down until your arms are straight and the DB's are almost touching the floor.
Make it a great day!
I am now going to write today's workout... 2 posts in one day again.
Rob Crenshaw
The Fitness Buff
Anyway, I hope all is well with you and your workouts are going well. I would like to hear from you to see what you are doing with these workouts. Do you use them exactly how I do them, tweak them a little bit, or make your own? What results are you seeing by following them. I have seen great results in strength, definition, and endurance. And I find that if I don't go 6 days a week like I used to, I still get better results than I did. So please post your results, what you like, what you don't like, or your take on the workouts. Just a quick 10-30 post is all you need. Thanks!
So here goes the workout...
Today was focused on the back..
First complex:
3 rounds of:
Pull-ups - 8 reps
Single Arm overhead Squats - 5 reps each side.
Facepulls - 10 reps
wood chops - 15 reps
Second complex:
3 rounds of:
Horizontal rows - 12 reps
Single leg squats - 10 each leg
Med ball diamond push-ups - 15 reps
Rubber band shoulder to shoulder - 25 reps on each side
Third complex:
3 rounds of:
Glute/Hamstring extension with DB row - 8 reps
Squat jumps - 15 reps
Spiderman - 10 reps each foot
V-sit with med ball twist - 15 each side
Bonus exercises
Db curl - 3 sets of 8 reps
Then I tried a new exercise for me.
Negative reverse grip bar curls - I did 4 sets of 2 because they are killers.
Set up a bar with more weight than you can curl up... or just be able to get maybe one rep. Grab it with a reverse grip, or with palms down. If you know how to clean the bar, clean it up to your shoulders. If not, get someone to help lift it up to the top. Then slowly lower the bar as slow as you can. Repeat.
The glute/ham extension with DB rows are also a new exercise to me. Set up in a glute/ham extension bench (or back extension bench) make sure your hips are above the pads. When you do the extension, you will only bend at the hips keeping your torso tight with a slight arch in the low back. This is going to activate the glutes and hamstrings. At the top, you will then pull the DB's up to your armpits. Lower down until your arms are straight and the DB's are almost touching the floor.
Make it a great day!
I am now going to write today's workout... 2 posts in one day again.
Rob Crenshaw
The Fitness Buff
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