LIVE EACH DAY ALWAYS BELIEVING THAT SOMETHING WONDERFUL IS ABOUT TO HAPPEN! Asked my little Princess what we should do for #FLEXFRIDAY and she said lets show our #GUNS!!! :) So away we went of course! Solid #Chest #Workout yesterday followed by 45 minutes of play time in the pool! She should be swimming like a champ and by herself in no time now... Workout: Warm UP 3 sets 10 push ups Rotator Cuff exercises to loosen up shoulder cavity Main: 3 Sets of Push Up ladder **Place yourself inside the rack of a smith machine. Complete 10 push ups on the floor with a WIDE are position.. Pretty much as far as you can spread. Then move you hands in a little and complete 10 more on the bar at bottom of rack... Continue to move the bar up 1-2 rows and continue to move your hands in closer and closer each set... On set 4-5, rotate your hands to an underhand grip and fire that lower chest and tirceps as well for a set. Last set should be back to overhand grip and will be burning like a motha** Super Set 4 sets x 4,5,6,7 reps DB chest press -throw in 8-10 reps of flys at the end of each ladder- 3 Sets of Incline Chest press Ladders **set a bench a 30 degrees inside a cable machine. Do 1,2,3,4,5,6,7,8,9,10 reps starting off with he highest weight. So for example, I started of with 110lbs on each cable and did 1 rep, then dropped to 100lbs and did 2 reps. Continue dropping by 5-10 lbs and up the reps until you reach 10** Super Set: 3 Sets 10 reps Machine Flyes, follow this up with isometric wipers, followed by clock push ups. Reverse the direction of the clock each time and on the last set go half way then back the other way. Super Set 3 Sets 10 reps of cable crossovers followed by iron crosses Super Set 3 Sets 10 reps Decline Bench Press DB pull Overs Stretch and Roll Out!
Posted on: Fri, 18 Jul 2014 12:19:11 +0000
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