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04.8.2014

Chest & Shoulders – 4/8

Chest:
-Push ups off knees
-Dumbbell incline flyes
     superset with dumbbell incline press
-Cable chest press

Shoulders:
-Barbell press
-Dumbbell chicken wing side lateral raises
     superset with dumbbell side lateral raises
-Cable front raises
-Dumbbell incline rear delt flyes

Dollar a Day Training: Sets, reps, and weight suggestions are included on the downloadable
workout version, as well as my personal training tips and explanations
of exercise variations.
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For this week’s combo pack (meal plan & 5 workouts):
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Every day is a little bit warmer and a little bit sunnier! Loving it! Such wonderful motivation for me to keep killing my workouts, stay creative with healthy foods in the kitchen, and leaaaaan outtttt. I believe in positive reinforcement, and that’s just what the sunshine does for me! It’s a cycle I can get used to 🙂
Gym Style Details:
Top & Crops: Lululemon
Shoes: Nike Frees
Tip of the Day: Planning a workout split involves a thoughtful design. I’m often asked what my workout split is, and to get the term defined, a split is the rotation and groupings of workouts that target specific muscle groups. So for instance, this week’s split is legs, chest/shoulders, cardio/abs, back/glutes, and biceps/triceps. If you’ve been following my workouts for some time, you may note that we’ve done different splits, such as grouping back and biceps together on one day. I have two main things I keep in mind when designing a split: 1) time for recovery – I like to leave a minimum of 48 hours before targeting the same muscle group 2) grouping assisting muscle groups – in a pull up, you’re not only working your back, but also engaging your biceps. There are many larger muscle groups that engage secondary muscle groups in achieving the movement, so I like to group those muscle groups together on one day. I do like to switch up the split, so you will notice I change it occasionally!
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