Bench & Arms

Bench & Arms

Warm up:

  • EZ bar chest press: 4 x 25, 20 lbs
  • DB bentover reverse fly: 4 x 25, 20 lbs

Workout:

  • Barbell bench press: 3 x 80 lbs, 3 x 85 lbs

Tri-set:

  • Smith machine incline press: 4 x 8-10, 75 lbs
  • DB chest press: 4 x 8-10, 60 lbs
  • Alternating DB curl: 4 x 8-10, 50 lbs

Tri-set:

  • Smith machine behind the back shoulder shrugs: 4 x 8-10, 95 lbs
  • DB triceps kickback: 4 x 8-10, 20 lbs each arm
  • One arm DB preacher curl: 4 x 8-10, 20 lbs each arm

Tri-set:

  • Seated DB shoulder press: 4 x 8-10, 50 lbs
  • Narrow grip EZ bar chest press: 4 x 8-10, 50 lbs
  • Seated DB curl (alternating): 4 x 8-10, 40 lbs
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Chest 10.15.18

Warm up:

  • Lat pulldown: 4 x 25, 40 lbs
  • assisted dips: 4 x 25, 100 lbs
  • Cable triceps pressdown: 4 x 25, 40 lbs

Workout:

  • Barbell bench press: 6 x 8-10 @ 65% 1RM — 80 lbs

Tri-sets:

  • Lat pulldown (narrow grip) 5 x 8-10, 80 lbs
  • Cable curls: 5 x 8-10, 60 lbs
  • Cable chest press: 5 x 8-10., 60 lbs

Tri-sets:

  • Lying cable upright rows: 5 x 8-10, 50 lbs
  • Standing cable upright rows: 5 x 8-10, 50 lbs
  • DB triceps kickback: 5 x 8-10, 20 lbs each arm

Tri-sets:

  • Weighted bench dips: 5 x 8-10, 35 lbs
  • DB overhead triceps extension: 5 x 8-10, 25 lbs
  • Push ups: 5 x 8-10

CARDIO SESHHH

  • Stair stepper: 20 minutes, level 5

The preacher curl

The preacher curl, an exercise I don’t do often but one that I should do because it is a great bicep exercise workout, especially if you are really looking to isolate the muscle. My gym offers a space to do the curl like in the video above ( I assume most gyms do) but if not, there are ways to get it done with a little bit of creativity. I tend to biceps on my upper body day as an accessory workout with my bench press & used as a form of supersets (which this exercise would be good for). Typically when doing the preacher curl you want to be sure to be slow and contracted. Watch the above video for a demonstration. 

How to (step by step)

  1. You will need an EZ bar — Like the above bar in the video. You will have your hand placement on the close inner bar handle (best to have someone hand it to you, but if not, use the front bar rest attached to the preacher bench) Palms forward and slightly tilted inwards
  2. chest against the preacher bench, and arms pressed against the preacher bench– hold the EZ curl bar at shoulder length. 
  3. While breathing in, slowly lower the bar until biceps are fully stretched 
  4. While exhaling, use your biceps to curl the weight until biceps are fully contracted. 

The preacher curl is what helps to build the ‘peak’ in your biceps, it works the shorter head of the bicep muscle. Again a great exercise if executed properly and with slow contracted movements; making sure to squeeze on your way up & fully stretch on the way down & pay attention to make sure you are breathing. 

Resistance band exercises (upper body)

Utilizing resistance bands for exercise are a great way to recover from injury, warm up before starting your workout, and adding some form of variety to your programs. Not to mention you can add them to your main exercises to add some form of extra resistance. 

 

Today’s post will go over some upper body exercises using the resistance band. Feel free to add your own resistance band exercises in the comment section if it isn’t already mentioned on the list. 

 
 
  1. Standing chest press- chest 
  2. shoulder press- shoulders 
  3. overhead triceps extension- triceps 
  4. seated row- back 
  5. standing row- shoulders 
  6. front raise- delts 
  7. lateral raises- delts 
  8. resistance band push ups- full body
  9. Bentover row – back 
  10. bicep curls – biceps 

Shay-lon 

 

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Bench day (heavy)

Warm Up:

  • Rear delt machine: 4 x 25, 10 lbs
  • bicep machine: 4 x 25, 20 lbs
  • DB triceps kickback: 4 x 25. 5 lbs

Workout:

  • Barbell bench press: 5 x 2-3 (80% 1RM) 95 lbs
  • wide grip barbell bench press: 5 x 8-10, 70 lbs
  • close grip barbell bench press: 5 x 8-10, 70 lbs

Superset:

  • DB chest press: 5 x 8-10, 60 lbs
  • Seated lateral raise: 5 x 8-10, 20 lbs
 
 

Wednesday Bench Deload

If I haven’t already mentioned in previous post from this week; this whole week is a deload week for me, besides the accessory workouts; those will be heavy weights — my core lifts will be low weight t help with recovery and of course, I will add some cardio here and there during the week as well. 

 
 
  • Barbell bench press: 3 x 5

 

  • 40% of 90% 1RM: 50 lbs
  • 50% of 90% 1RM: 65 lbs
  • 60% of 90% 1RM: 75 lbs

 

Superset:

  • DB chest press: 5 x 6, 90 lbs
  • DB alternating curls: 5 x 6, 60 lbs

Superset:

  • Push ups, 5 x 6
  • bench dips: 5 x 6

Superset:

  • DB hammer curls: 5 x 6, 60 lbs
  • lat pulldown (wide grip): 5 x 6, 100 lbs

Superset:

  • DB flyes: 5 x 6, 40 lbs
  • DB overhead triceps extension: 5 x 6, 30 lbs
 

 

Sumo behind..

I have been off schedule with my posting, all I have is excuses & so I won’t go into detail, but I have been spending my weekends “supposedly” studying 😀 

 

As per usual, my Sumo deadlifts are always a week behind my other core lifts — please excuse any confusion this may cause. 

 
 
  • Sumo deadlift: 3 x 3

 

  • 70% of 90% of 1-RM: 150 lb
  • 80% of 90% of 1-RM: 170 lb
  • 90% of 90% of 1-RM: 190 lb

 

The sumo’s went over well, I recover from them faster than I do conventional deadlifts and I am still trying to find my comfort level with sumo’s as far as feet placement goes — how far to stretch so that I am both comfortable and reducing injury. 

 
  • Power clean to push press: 3 x 3, 105 lb
  • Power clean: 3 x 3, 105 lb

The superset of these was hard, but I was doing a horrible job Saturday with both of these lifts. No idea why but it did frustrate me, maybe it was my nerves, anxiety or my low energy levels or maybe I was losing some strength or not taking a long enough break between them. I don’t know, but I plan on going back to them Saturday and hopefully performing better. Wish me Luck!

 
  • Smith machine narrow stance squats: 5 x 15, 75 lb
  • DB bicep curls: 5 x 15, 40 lb
  • DB overhead triceps extension: 5 x 15, 20 lb

Cardio workout:

  • Treadmill interval running: 20 minutes, walk: 1 min, run: 2.2 (speed at 5.5)