Monday, January 20, 2014

Monday "Don't just meet your goals, destroy them"

Hi everyone!

Happy Monday! Mondays are a chance to set the tone for the week ahead! Make today great and continue that positive outlook through out the week! Throughout this week keep in mind that goals build character! The greatest benefit of working towards a goal is not what you accomplish, but what you become in the process!

Toady's workout was chest and tri with Alicia! We decided to go big today and do 6 supersets 4 sets with 10-15 reps for each depending on the exercise! The first 4 supersets we performed the usual 10 burpees between each set so 40 burpees per superset! The last 2 supersets we did 40 mount climbers between each set! Your chest and triceps should feel burnt out by the end of this workout and that is what we were trying to achieve!

Workout: Chest/ Tri

Superset 1:
-Flat bench press using the Olympic bar and adding 5 pounds each set
-Tricep overhead extension ( 30 lbs dumbbell)
-Burpees between each set

Superset 2:
-Incline bench press using the Olympic bar and adding 5 pounds each set 
-Single arm overhead extensions (15 -10 lb dumbbell)
-Burpees between each set

Superset 3:
-Decline bench press using Olympic bar and adding 5 pounds each set
-Tri kickbacks (15-10 lb dumbbell)
-Burpees between each set

Superset 4:
-Dumbbell decline press
-Flat bench chest fly (15-10 lb dumbbell)
-Burpees between each set

Superset 5:
-Flat bench dumbbell press (30-20 lb dumbbell)
-Decline chest flys (15-10 lb dumbbell)
- Mount climbers between each set

Superset 6:
-Cable chest fly (10 lbs)
-Tri push down with rope or v bar (30-20 lbs)
-Mount climbers between each set

Cardio:
-15 minutes of interval training (step mill or treadmill sprints)
What we look like after a workout! Triceps were feeling the burn!

What we look like when we go out on weekends haha…CanAm show!



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