Today was hard work! Iv'e managed to get myself to the gym after a sketchy few weeks, today is the start of my new training program and healthy eating regime. Today was Chest day, I'm currently following a program that my friend has wrote up for me, it has only 4 exercises but they are to me what do the most damage! I can already tell that I am going to be in agony tomorrow, I am surprisingly looking forward to it!
The program went like this;
Warm up
10 minutes Cross Trainer
25 Body weight dips
15 Pull ups
Workout
Bench Press
20, 15, 12, 10, 8, 4, 4, 10, 20
Max weight on the 4 reps was 100kg
Incline Bench Press
20, 15, 12, 10, 8, 4, 4, 10, 20
Max weight on the 4 reps was 95kg
Cable Flys
20, 15, 12, 10, 8, 4, 4, 10, 20
Max weight was 25kg
Incline Cable Flys
20, 15, 12, 10, 8, 4, 4, 10, 20
Max weight was 25kg
The Numbers represent how many reps was in the set, each exercise had 10 sets in each. The idea on this routine is to increase size and strength, the strength is coming from the max weight 1-4 rep sets and the size comes from the amount of reps. A really enjoyable session taking around 1 hour 45 mins to complete with around 30 second rest between a set, 3 minutes between an exercise.
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