Jun 15, 2016
Leg day yesterday. This was my feel good selfie.
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Leg day yesterday. This was my feel good selfie.
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Day 4: Back and Chest
This is a push/pull training method I am doing right now. I’ll probably do it for another 3 weeks then switch to another training method.
Stretch
Cardio
Run HIIT 20 mins
low intensity 20 mins
Back and Chest
Like I did with biceps and triceps, I did an exercise for Back and Chest called it a set, then repeated this 2 more sets.
Exercise 1
Hyperextensions on roman chair
I do not advise the weight I use as a beginner weight. I’ve worked up to this weight from 0lbs
0lbs x 20 warm up
Upper Chest Press
0lbs x 20
Break
Hyperextensions
30lbs x 16
Upper Chest Press
20lbs x 20
Break
Hyperextensions
30lbs x 18
Upper Chest Press
30lbs x 16
Break
Hyperextensions
30lbs x 17
Upper Chest Press
30lbs x 20
Exercise 2
Row (back)
45lbs x 30
Flies (chest)
10lbs x 26
Break
Row
50lbs x 30
Flies
15lbs x 14
Break
Row
55lbs x 20
Flies
15lbs x 17
Exercise 3 (no breaks)
Lat pulldown (back)
45lbs x 20
Press
20 x 20
Repeat 1 and 2