Chest & Shoulders – 5/23

Chest & Shoulders
Chest:
-incline barbell bench press
-bosu ball incline pushups (hands on bosu ball)
     -superset with bosu ball decline push ups (feet on bosu ball)
-cable punches (similar to cable cross overs, but extend the arm across the body, engaging the core)

Shoulders:
-Arnold style dumbbell shoulder press
-dumbbell side lateral raises
     -super set with 30 sec steering wheels (hold plate out in front and rotate left to right)
-cable rear delt flys
-smith machine shoulder press (drop sets – see explanation below)

-15min boxing

TIP OF THE DAY: Drop sets! The last few reps of a set – in which muscle fatigue is high – are considered “grow reps;” some people like to say not to start counting reps until the burning begins. Regardless, the last few reps are crucial to building lean muscle. A great way to take your sets to failure is through drop sets. Drop sets are sets in which the weight being used decreases in each subsequent set. The exact forms of drop sets can vary –  with each decrease in weight, there can be a slight increase in the number of repetitions or a decrease, rest can be taken or not (typically is not), and the amount of weight can be slightly decreased or dramatically. Example of a drop set (dumbbell bicep curls): 20lb DBs x 12, 15lb DBs x 15, 10lb DBs x 15, 5lb DBs 20.