Tuesday, April 22, 2014

Hi! 
Now that competition season is over or at least I think (I might compete this summer), it is important to stick to clean eating and hitting the gym hard! I had the pleasure of working out with Alicia this morning and hitting chest and tri! I suggest finding a friend to workout with! Not only does it make it more enjoyable, keeps you accountable, but also find someone who helps you push yourself to be your best and give it 100%! 


Workout: Chest/ Tri
Superset 1:
-Bench press with Olympic bar (increase by 5 lb each set)
-Decline chest fly with dumbbells (12.5 lb)
-10 dumbbell swings

Superset 2:
-Incline chest press with Olympic bar
-Overhead dumbbell tri extension (30-35 lb)
-10 dumbbell swings

Superset 3:
-Decline chest press with Olympic bar
-Tri kickback with dumbbell (12.5 lb)
-10 dumbbell swings

Superset 4:
-Incline chest press with dumbbells (25 lb.)
-Flat bench chest fly with dumbbells (12.5 lb)
-10 burpees

Superset 5:
-Incline chest fly with dumbbells (12.5 lb)
-Flat bench chest press with dumbbells (25 lb)
-10 burpees

Superset 6:
-Chest level cable chest fly (10 lb on each side)
-Tri pulldown (20-30 lb)
-10 burpees

Cardio:
Bike sprints-- repeat 3 times
sprint for 25 seconds at level 9,  level 5 recovery 
sprint for 25 seconds at level 10, level 5 recovery
sprint for 25 seconds at level 11, level 5 recovery
sprint for 25 seconds at level 12, level 5 recovery

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