So this weeks workout will probably be a bit more popular amongst the guys but i will put some alternative rep ranges up there too so anyone who wants to try it can give it a go!
This workout will target upper and lower chest over middle chest as these are the areas which are most overlooked.
4 sets of 25 reps total 45-60sec rest
superset: 15 x inclined flies
10 x inclined dumbell bench
4 sets 25 reps 60 sec rest
superset: declined dumbell bench (heavy) x 10
bench push up x 15
4 sets 20 reps 60 sec rest
superset: flat bench press x 10
push up x 10
This weeks workout is for the legs and ass and is a type of pre-exhaustion workout where we fatigue the target muscles with isolated exercises before hitting them with the bigger compound movements. Enjoy (or not!)
3 sets of 15 reps no rest
superset: - leg abductor
- leg adductor
4 sets 15 reps 45 secs rest
superset: - romanian deadlift (barbell)
- walking lunges
4 sets 15 reps 60 sec rest
with this workout use a weight that you can do corresct form but find difficult to finish the sets with. If you do manage to finish then you can try a slightly heavier weight the next time, any questions as always just come and see Andrew or Jim.