Todays workout was my second chest, shoulders and triceps session of the week. I don't always combine these muscle groups but this week I decided to because it allows me to work all the various muscles more often.
Todays I started my workout with a flat bench press. I put this exercise at the start of my workout because I wanted to have the energy to PR; which I did! My aim was to do 8 reps for 4 sets but I managed to do 10 reps in the first 2 sets and 8 in the latter 2.
I then moved onto DB bench flys, during this exercise it is really important to squeeze the chest muscles as you contract the DB's to the centre. I did 8 reps for 4 sets, making sure to feel every single reps through the chest muscles. Also increased the weight by 2kg (on each DB) for this today.
After these 2 chest exercises I decided to give my chest a break and do some shoulder exercises. I started with a superset that is sure to burn your delts!
It was made up of bent arm lateral raises and cable lateral raises; both until failure for 4 sets each.
I continued with my workout and then finished off chest on the pectoral/chest fly machine. The first 2 sets were made up of 8 reps, followed by 2 sets of 10 (slightly lower weight) with quarter reps at the end. These quarter reps at the end really get the blood pumping into your chest muscles and is a great isolating exercise at the end of a workout.
I finished off shoulders with some german volume training (GVT) involving frontal plate raises. I did 10 sets of 10 using a 10kg/22lb plate. I highly recommend doing this exercise on your knees as it prevents a swinging motion that so many people do during this exercise; yes it makes it harder but that just means your doing it right!
After chest and shoulders were done I then finished off with about 10- 15 mins of tricep work. Personally, I don't feel triceps need to be isolated a lot because they are worked as a secondary muscle throughout a lot of the exercises I choose for todays workout.
Have a great workout babies :*
If you would like a customised workout or meal/macro plan please email me at [email protected] I would love to help you reach your goals whether it is building muscle, losing fat, increasing strength, increasing endurance etc.
xx
Todays I started my workout with a flat bench press. I put this exercise at the start of my workout because I wanted to have the energy to PR; which I did! My aim was to do 8 reps for 4 sets but I managed to do 10 reps in the first 2 sets and 8 in the latter 2.
I then moved onto DB bench flys, during this exercise it is really important to squeeze the chest muscles as you contract the DB's to the centre. I did 8 reps for 4 sets, making sure to feel every single reps through the chest muscles. Also increased the weight by 2kg (on each DB) for this today.
After these 2 chest exercises I decided to give my chest a break and do some shoulder exercises. I started with a superset that is sure to burn your delts!
It was made up of bent arm lateral raises and cable lateral raises; both until failure for 4 sets each.
I continued with my workout and then finished off chest on the pectoral/chest fly machine. The first 2 sets were made up of 8 reps, followed by 2 sets of 10 (slightly lower weight) with quarter reps at the end. These quarter reps at the end really get the blood pumping into your chest muscles and is a great isolating exercise at the end of a workout.
I finished off shoulders with some german volume training (GVT) involving frontal plate raises. I did 10 sets of 10 using a 10kg/22lb plate. I highly recommend doing this exercise on your knees as it prevents a swinging motion that so many people do during this exercise; yes it makes it harder but that just means your doing it right!
After chest and shoulders were done I then finished off with about 10- 15 mins of tricep work. Personally, I don't feel triceps need to be isolated a lot because they are worked as a secondary muscle throughout a lot of the exercises I choose for todays workout.
Have a great workout babies :*
If you would like a customised workout or meal/macro plan please email me at [email protected] I would love to help you reach your goals whether it is building muscle, losing fat, increasing strength, increasing endurance etc.
xx