Chest

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Warm Up

2x Cable Crossover 20 reps, Push ups 20 reps SS.

1. Dumbbell Bench Press

  1. DBP. HW. 8 reps.
  2. DBP. HW. 8 reps.
  3. DBP. HW. 6 reps.
  4. DBP. HW. 6 reps.

2. Barbell Incline Bench Press and Dips SS

  1. BIBP. CW. 10 reps./DP. 15 reps.
  2. BIBP. CW. 10 reps./DP. 15 reps.
  3. BIBP. HW. 8 reps./DP. 15 reps.
  4. BIBP. HW. 8 reps./DP. 15 reps.

3. Pull Over

  1. PO. HW. 10 reps.
  2. PO. HW. 10 reps.
  3. PO. HW. 10 reps.
  4. PO. HW. 10 reps.

4. Chest Flyes and Push Ups SS

  1. CF. CW. 10 reps./PU. 12 reps.
  2. CF. CW. 10 reps./PU. 12 reps.
  3. CF. HW. 8 reps./PU. 12 reps.
  4. CF. CW. 10 reps./PU. 12 reps.

5. Cable Crossover

  1. CC.CW. 12 reps.
  2. CC.CW. 12 reps.
  3. CC.CW. 12 reps.
  4. CC.CW. 12 reps.

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Bodyweight (V)

wods-con-burpees

1. Burpees with Front Kick

Starting with burpee and once jumped, give a front kick. Alternating legs in each burpee.

  1. BS./FK. 30 seconds
  2. BS./FK. 30 seconds
  3. BS./FK. 30 seconds
  4. BS./FK. 30 seconds

2. Squats with Tuck Jump and Forward Mountain Climbers SS

Starting with a squat followed of a tuck jump lifting knees as high as possible. Then, forward mountain climbers.

  1. STJ. 30 seconds/FMC. 30 seconds
  2. STJ. 30 seconds/FMC. 30 seconds
  3. STJ. 30 seconds/FMC. 30 seconds
  4. STJ. 30 seconds/FMC. 30 seconds

3. Bunny Hops with Push Ups

Every 2 bunny hops, 1 push up.

  1. BH./PU. 30 seconds.
  2. BH./PU. 30 seconds.
  3. BH./PU. 30 seconds.
  4. BH./PU. 30 seconds.

4. Sit Ups, Flatter kicks and Scissors Abs

  1. SU.FK. SA. 20 seconds/10 seconds/10 seconds
  2. SU.FK. SA. 20 seconds/10 seconds/10 seconds
  3. SU.FK. SA. 20 seconds/10 seconds/10 seconds
  4. SU.FK. SA. 20 seconds/10 seconds/10 seconds

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Triceps

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1. Cable extension

  1. CE. CW. 12 reps. each.
  2. CE. CW. 12 reps. each.
  3. CE. CW. 12 reps. each.
  4. CE. HW. 10 reps. each.
  5. CE. HW. 10 reps. each.

2. Barbell French Press with Dips SS.

  1. BFP. HW. 8 reps./DS. To failure
  2. BFP. HW. 8 reps./DS. To failure.
  3. BFP. HW. 6 reps./DS. To failure.
  4. BFP. HW. 6 reps./DS. To failure.

3. Over Head Triceps Extension.

  1. OHTE. HW. 8 reps.
  2. OHTE. HW. 8 reps.
  3. OHTE. HW. 8 reps.
  4. OHTE. HW. 8 reps.

4. Dips between 2 benches with Plates with Diamond Push ups SS.

  1. DS. HW. 10 reps./DPU. To failure.
  2. DS. HW. 10 reps./DPU. To failure.
  3. DS. HW. 8 reps./DPU. To failure.
  4. DS. HW. 8 reps/DPU. To failure.

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Bodyweight (IV)

Young Man Doing Press Ups In Gym

1. Half Burpee with Shoulder Press SS

In push up position with light dumbbells in the hands, jump bringing your feet forward, put the body upright and then, perform a shoulder press with the dumbbells.

  1. HB./SP. 10 reps.
  2. HB./SP. 10 reps.
  3. HB./SP. 10 reps. with 12 sit ups at the end.
  4. HB./SP. 10 reps. with 12 sit ups at the end.

2. Inchworm Hops with Diamond Push Ups

Starting in inchworm position with the feet and hands on the floor and the back up high, little hops forward. Every 5 hops, 1 diamond push up.

  1. IH. 20 hops/DP 4 rep.
  2. IH. 20 hops/DP 4 rep.
  3. IH. 20 hops/DP 4 rep.
  4. IH. 20 hops/DP 4 rep.

3. V-Sit ups with Wide Push Ups

Perform V-sit ups and then turn around face down and perform Wide push ups.

  1. VSU. 20 reps/WPU. 10 reps.
  2. VSU. 20 reps/WPU. 10 reps.
  3. VSU. 20 reps/WPU. 10 reps.
  4. VSU. 20 reps/WPU. 10 reps.

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Chest

Arnold-Schwarzenegger

1. Incline Bench Press barbell/dumbbell superset

  1. IBP with barbell. MW. AMRP (no more than 10). Then grab the dumbbells. MW. AMRP.
  2. IBP with barbell. MW. AMRP (no more than 10). Then grab the dumbbells. MW. AMRP.
  3. IBP with barbell. MW. 8 reps aprox. Then grab the dumbbells. MW. AMRP. Drop 10% of the weight.
  4. IBP with barbell. MW. 8 reps aprox.  Then grab the dumbbells. MW. AMRP. Drop another 10% of the weight.
  5. IBP with barbell. MW. AMRP (no more than 10). Then grab the dumbbells. MW. 10 reps. Drop another 30%.

2. Chest Flyes with dumbbells.

  1. CF. CW. 10 reps
  2. CF. CW+10%. 8 reps
  3. CF. MW. 6 reps
  4. CF. MW. 6 reps.

3. Bench Press Flat

  1. BP. MW. 6 reps. aprox.
  2. BP. MW. 6 reps. aprox.
  3. BP. CW. 8 reps aprox.
  4. BP. CW. 8 reps. aprox.

4. Cable chest flyes/Dips superset

  1. CCF. CW. 8 reps/Dips TF.
  2. CCF. CW. 8 reps/Dips TF
  3. CCF. CW. 8 reps/Dips TF
  4. CCF. CW. 8 reps./Dips TF

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