Wednesday
Targeted Muscle Group: Chest/Back
| Exercise |
Sets |
Reps |
Weight |
Bench Press
You start heavy and then drop gradually. 3 sets of 10 at 275, 3 sets of 10 at 270, 4 sets of 10 at 250, 5 sets of 10 at 230, and finally 5 sets of 10 at 225. Each of the sets is interspersed with the seated row exercises described hereafter
|
20 |
10 |
275, 270, 250, 230, 225 |
Seated Cable Row Close Grip
• Sit on the bench with your feet flat against the foot rest and your knees slightly bent.
• Grab the cable attachment with your palms facing in.
• Keep your back straight and core tight.
• Pull the cable attachment toward your waist while drawing your shoulder blades together and pushing your chest forward.
• Extend your arms forward while maintaining a straight back and repeat.
|
20 |
10 |
250 |
Comments
Well now the full workout is there in all its glory. This is extreme but it works and you feel it completely.
Sean
The workout is intense. It leaves you soaked. Particularly because I pair it with seated rows.
-Sean