Chest & Shoulders
Chest:
-push ups (warm up)
-flat bench dumbbell press
-superset with decline push ups (feet on bosu ball)
-incline dumbbell press
-incline push ups to failure
Shoulders:
-seated dumbbell press
-dumbbell side lateral raises
-superset with dumbbell side lateral partial raises (using heavier weight)
-cable rear delt pulls with rope
-seated cable press (drop sets)
TIP OF THE DAY: I’ve said it many times and I’m sure you’ve heard it elsewhere – lift heavy! Well how more unspecific of a statement could that be?! What is “heavy.” Obviously, what constitutes heavy will vary from person to person. First let’s begin with this reminder…never sacrifice form for weight; do not use heavier weight for the sake of “going heavier” unless you can keep proper form. Now “heavy” – I’ve had people say “wow, you can lift all that” and I’ve had people say “that’s the only weight you do.” I like to think of “heavy” weight as this – challenge yourself with weight, feel like you are working the muscle, but be sure you’re really feeling the movement!
dolls, tough love time! Hey you… yes you! I heard you’ve been using
the excuse that you just don’t have time. Let me share something with
you…the majority of your fitspos don’t “have” time; they MAKE time!
You must be stronger than your excuses. You must be willing to do things
that aren’t easy. You must want it bad enough. Nobody can do this for
you – it begins and ends with YOU! Let’s do it!
How many sets of each move? How many reps in each set? Thank you for posting this workout. I want to do it tomorrow!
I was wondering the same thing regarding reps and sets of each exercise you do.