Killin’ it: Chest and Arms


Jumping right into this so I can sleep.  More content and blabbering to come over the weekend when I have extra time (that’s a lie.  I never have ‘extra’ time).

Workout:  Chest and Arms

This workout was done in pairs (color coded 🙂 ), of which were performed with as little rest as possible in between.  4 sets of everything…Good Luck!

Cardio:

  • 30 minutes on Cybex Arc Trainer.  Incline:  10, Resistance:  20 – 45
  • Post strength:  4 sets of 15 seconds sprints on bike
  • Dips  
    • Max repetitions
    • Stats:  15, 10, 6, 6
  • Pushups, hands wide  
    • Max repetitions
    • Stats:  20, 15, 10, 10
  • Cable Crossover Flyes  
    • 15 repetitions
    • Stats:  10lbs
  • Dumbbell Pullovers
    • 15 repetitions
    • Stats:  25lbs
  • Cable Pushdowns  
    • 15 repetitions
    • Stats:  30lbs
  • High Cable Curls
    • 15 repetitions
    • Stats:  10lbs
  • Lying Skullcrushers  
    • 15 repetitions
    • Stats:  10lbs on bar for 3 sets, last set just bar but 20 repetitions (BEAT!)
  • Dumbbell Curls
    • 15 repetitions
    • Stats:  15lbs for sets 1 & 2, then 10lbs for sets 3 & 4

I spent around 15 minutes stretching out after this and ate a mosh posh of a high protein meal with turkey muffins, butternut squash, and figs, details of which will come this weekend!

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