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1/14 Workout: Chest & Triceps

Posted Jan 14 2010 10:10pm

I started a new workout program this week and today was chest and triceps day. I love chest day and today’s workout was much better than my last chest workout. Actually…I guess I shouldn’t say it was “much better” but it was a lot more fun because I used the bench and barbell this time. I used dumbbells for the last one. Barbell = heavy. I’m trying to get up to being able to bench 100 pounds and hopefully beyond and I began my journey towards that today.

I wanted to run so badly, but my hamstrings still hurt from my last HIIT workout and I’m still sick too and didn’t want to start coughing my lungs out when I was finished again. My abs hurt so bad from coughing the past couple of days that I didn’t do abs either. BUT…I did do triceps and MAN are my arms tired! I got the triceps workout from the Jan/Feb 2010 issue of Muscle and Fitness Hers. It includes 3 exercises, all of which I have never done before and I LOVE them.

Chest Workout

Flat Bench Press: 4 sets x 5 reps, 70#

Incline Bench Press: 4 sets x 5 reps, 55#

For chest, I’m going to stay in the 4 to 6 rep range because I’m trying to build stronger muscle. I want to be able to lift heavy. With the triceps workout I am going to use a higher number of reps (10 to 15) because I’m just going for more definition, not strength primarily.

Triceps Workout

45-Degree Cable Extension: 3 sets x 15 reps, 20#

Overhead Cable Extension: 3 sets x 15 reps, 10#

Wide-Grip Pulldown: 3 sets x 15 reps, 20#

Now it’s almost time for dinner and I am starving! Next up: Leg day!

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