My gym was closed for almost a week..first day back and I lost myself for a little bit. Ha
=======================================
Chest and Shoulder day (I got excited)
Bench Press (with barbell): 12, 10, 7, 5, 5, 5- Increase weight after each set. Start LOW, end HIGH! I start with 135, ended with 295.
=======================================
Heavy Dumbbell Inclined Bench: 3x7 - Heavy weight! If you're not struggling by the 5th rep of EACH SET, get bigger weights
=======================================
Flat Bench Dumbbell Butterflies: 3x12- You should be fighting the urge to quit by the 7th rep of each set. Push through!
=======================================
Dumbbell Front Deltoid Raises: 4x12- Make em' pretty
=======================================
Extended Dumbbell Side Deltoid Raises: 4x7- Each rep, hold your arms up and out (horizontal) for at least 5 seconds before relaxing. Don't cheat!
=======================================
Dumbbell Side Deltoid Raises (No pausing at the top): 3x12
=======================================
Reverse Dumbbell Butterflies (for rear deltoid): 4x12
=======================================
Heavy Shrugs: 4x7- Let your arms hang as low as possible to start (you should feel your traps stretching). If you can't pull you shoulders up as high as possible, you're cheating. Do less weight. Hold at the top for at least a second
=======================================
Inclined Butterflies with Cables: 3x12
=======================================
ABS! Later at night after you recover a bit…
NOTE: This is a longer than usual workout. I had time to blow and this is what I consider "fun". Lengthen or shorten the workout according to what you need. ASK QUESTIONS, MAKE COMMENTS AND SUGGESTIONS!
LETS INSPIRE EACH OTHER! Email me your workout pix and I'll add em' to the slideshow. Show off your hard work!
SHOUTOUTS:
-My sister Natalie: Be strong and keep pushing for your goal! Don't come to me if you want someone that's gonna let you be weak!
-Ricky: I hope you see this bro
-Jason Jennings-Wright: Of course we can workout together. I usually go spur-of-the-moment (after a nap or something) but I'm for sure down to help
-Joe Frick: We gotta figure out how to get you sculpted this summer. I'm game
-Chauncey Whitehead: Doubtful that you'll see this but if you do, this is how I'm starting! Trying to get in the personal trainer world!
