Day 1 ~ Chest & Back

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First day back in the gym for a week! We all know how busy Christmas is and finding time to hit the bench can be difficult.

This week, I have decided to change my workout route. Starting the week off with a chest and back sesh. This workout is a five day split focusing on the main muscle groups. I was performing drops sets (Every set you perform, drop the amount of reps but increase the weight.) This will allow me to build not only my muscle but increase my strength.

Prior to the gym I have taking the following supplements to aid my workout (30 minutes prior):

BCAA’s – 5g
Arginine Alpha Ketoglutarate – 2g
Creatine Ethyl Ester HCL – 5g

Set One
Set Two
Set Three
Set Four
Dumbbell press
15 x 12kg
12 x 22kg
10 x 26kg
6 x 34kg
Dumbbell incline press
12 x 22kg
10 x 24kg
8 x 26kg
3 x 34kg
Assisted Pull ups
One arm dumbell row
12 x 20kg
10 x 20kg
8 x 20kg
6 x 20kg
Wide grip Lat pull down
12 x 35kg
10 x 42kg
8 x 49kg
6 x 56kg
Barbell Bench Press
12 x 20kg
10 x 30kg
8 x 50kg
5 x 60kg
Barbell Deadlift
12 x 40kg
10 x 60kg
8 x 60kg
6 x 80kg

(Please note that exact results may vary based on the individual)

Following the workout, I had also completed a small amount of HIIT training. (x3 30 second bursts with a speed of 18) 

As a post workout supplement, I have taking MyProtein’s Hurricane XS. Great shake which hits your required carbs and protein, as well as creatine and HMB.

Tomorrow.... Leg and Abs! 

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