Tuesday, February 11, 2014

Tuesday "good things come to those who sweat"

Hey!
Today's workout was chest and triceps! It is important to remember that it is not the amount of time you spend in the gym that counts, but rather the amount of work you put in! Performing supersets with minimal rest between each set allows you to spend less time in the gym, while getting more bang for your buck. The same goes for HIIT training! Time is precious when  your juggling a career or school, so get the most out of your gym time and try incorporating supersets and HIIT! 

Workout: Chest/Tri (Complete each superset 4 times through x 8-15 reps per exercise)

Superset 1:
-Incline barbell press (5 lb added on for first set, 10 lb for second set, 15 lb for third and forth set)
-Incline dumbbell press (25 lb)
-Single overhead tri extension (10 lb)
-10 burpees

Superset 2:
-Flat bench dumbbell fly (20 lb for first 2 sets, 15 lb for last 2 sets)
-Incline push up on bench
-20 pop squats

Superset 3:
-Cable fly (Put handles in high position)
-Single arm tricep kickbacks (10 lb)
-20 jump squats

Superset 4:
-Low cable fly (Position handles closest to the bottom and bring up to eye level) (5 lb on each side)
-Tri pull downs with rope (30-25 lbs)
-Dips off bench (10 reps)
-10 burpees 

Cardio:
-30 minutes on treadmill (30 seconds work, 30-60 second rest)
-->Switched it up between hill sprints (incline 30 % at 4.5 mph) and regular sprints (incline 0% start at 10 mph increase .1 each time stop when you get to 11 mph)

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