WOD: Chest Meat

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Start Your Week With A Great Monday Workout

Monday Chest Day is always a busy day in the gym. Everyone is clamoring for a bench for bench pressing. It never changes. I took Sunday off so Monday ended up being a long workout. My workout diary got a bit cluttered just like the gym floor. oops.

workout routine including bench, landmine shoulder press and bicep curls

Workout: Chest Meat, Mon 22-June-2015

Workout Technique:

  • sets x reps; dumbbells (DB); barbells (BB)
  • Tempo (seconds) = (lowering, bottom hold, lifting, top hold); (1.0.1.0)= default
  • (↑) Pyramid Up; (↓) Pyramid Down/ Drop Set
  • Dirty 30s = 10 top half reps, 10 bottom half reps, 10 full reps

Workout Program:

A1. BB Bench Press (build to max): 5+ x 5-1 reps ↑
A2. Chin ups/ Pull ups: 5+ x 5 reps (3.0.1.0)

B. Leg Extensions: 6 x 10 reps (3.0.1.0)

C. Seated Lat Row Machine (dirty 30s): 4 x 10³ reps

D. DB Chest Flyes/ Press-Flyes/ Press 3-way superset: 4 x 8³ reps (3.0.1.0)

E. BB Squats: 5 x 10 reps (2.0.1.0) ↑

F1. Glute Kick Back Machine: 3 x 8 reps (3.0.1.0)
F2. Laying Hamstring Curls: 3 x 8 reps (3.0.1.0)

G. Lat Pulldown superset (wide neutral grip→narrow underhand): 4 x 10² reps (3.0.1.0)

I1. Cable (high) 3-way Tricep Extensions (out, in, overhead): 6 x 8³ reps (3.0.1.0)
I2. Seated Cable Bicep Curls w/ bar: 6 x 8³ reps (3.0.1.0)

Work. Train. Devour

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