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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Monday Chest

Warm up:

  • Resistance band chest fly: 4 x 25, green
  • Triceps rope attachment extension: 4 x 25, 20 lbs each arm
  • Lat pulldown: 4 x 25, 40 lbs

Workout:

  • Barbell floor press: 1 x 95 lbs, 2 x 100 lbs, 1 x 100 lbs, 2 x 105 lbs (60-65%)

Superset

  • One arm DB row: 4 x 8-10 each arm, 30 lbs
  • Assisted pull ups: 4 x 8-10, 100 lbs

Superset:

  • Reverse grip lat puldown: 4 x 8-10, 80 lbs
  • Wide grip seated low row: 4 x 8-10, 80 lbs

Superset:

  • Incline DB row: 4 x 8-10, 50 lbs
  • Skullcrushers: 4 x 8-10, 30 lbs

My Top 6 Triceps Exercises

Triceps & Strength

Many people fail to notice that no matter how big of biceps you have, your strength will dwindle if you have weak triceps muscles. Everyone usually focuses on making a stronger bicep & bigger biceps but when it comes to triceps, it goes to the waist-side. It’s true, that if your triceps are strong & defined, then your overall arm strength will increase as well, not to say to ignore bicep workouts, but it’s to say that focusing only on building a bicep muscle is not going to make your bench press that much higher than it is now & your pull up game will fall short due to weaker triceps as well. Now with all things considered both of the mentioned exercises have other body parts that need strengthening to make the world go round, but for now, I want to focus on the triceps & help speed ya up to par with this body part, so you can be well-rounded and strong. Below are a list of 5 triceps exercises you should implement in your workouts for mass and strength & don’t be afraid to use different variations/ equipment — “The world is your oyster”

  1. Weighted Bench dips / Weighted Dips (if you can’t do weighted just yet, try just body weight)
  2. DB Triceps kickback (sometimes people’s form sucks because they use more shoulder, really focus in on the triceps) or use another form of equipment that won’t hinder your triceps from being used
  3. Skullcrushers 
  4. DB overhead triceps extension/ single arm overhead triceps extension
  5. Barbell close grip bench press
  6. Diamond Pushups 

Hopefully with this tid bit of exercises, it can get you started on building some bigger, stronger muscles! 

Heavy never felt so good

Warm Up:

  • Seated leg curl: 4 x 25, 20 lbs
  • Kettlebell lateral lunges: 4 x 25, 4kg
  • Single leg butt lifts: 4 x 25

Workout:

  • Sumo deadlift: 6 x 2-3 (90%) 260 lbs
  • Barbell back squat: 6 x 2-3 (90%) 200 lbs

This was all I had done today because I had to get home in time to have a nap, meal prep and get around for an online Webinar (which I ended up waking up late for – only got a glimpse of 30 minutes of it) so hopefully it still counts towards my CEC’s lol. 

P.S I did a two a day today and came in to lift with a friend  — working on triceps 

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

Monday’s workout went a little like this..

so nothing too new today, but decided to amp it up with the amount of sets this week like I had in the beginning of this powerlifting journey. I guess I decided it was time and after having seeing results from doing so, I want to see more. 

Warm Up:

  • One arm DB bentover row: 4 x 25, 10 lbs each arm
  • Triceps extension machine: 4 x 25, 30 lbs
  • Cable lat pulldown: 4 x 25, 30 lbs

Workout:

  • Barbell bench press: 6 x 6-8, 90S lbs 

Supersets:

  • Barbell bench press (wide grip): 6 x 6-8, 95 lbs
  • EZ bar bentover rows: 6 x 6-8, 60 lbs

Supersets:

  • Barbell bench press (narrow grip) 6 x 6-8, 85 lbs
  • DB alternating hammer curls: 6 x 6-8, 60 lbs

Tri-sets:

  • One arm cable triceps push down: 6 x 6-8 each arm, 30 lbs
  • DB upright row: 6 x 6-8, 40 & 50 lbs
  • EZ bar military press: 6 x 6-8, 50 lbs

Tri-set:

  • bench dips: 6 x 6-8
  • DB triceps kickback: 6 x 6-8 each arm, 20 lbs
  • DB Arnold press: 6 x 6-8, 40 lbs

Chest day gains

Warm up:

  • One arm bentover DB row: 4 x 25, 10 lbs
  • DB lateral raises: 4 x 25, 10 lbs
  • Triceps extension machine: 4 x 25, 30 lbs

Workout:

  • Barbell bench press: 4 x 6-8 (70%) 85 lbs
  • Barbell bench press: 4 x 6-8 (75%) 95 lbs
  • Barbell bench press (wide grip): 4 x 8-10, 75 lbs

Supersets:

  • Barbell shoulder shrugs: 4 x 8-10, 185 lbs
  • EZ bar curls: 4 x 8-10, 40 lbs

Tri-sets:

  • Cable overhead triceps extension: 4 x 25, 50 lbs
  • DB front raises: 4 x 8-10, 30 lbs
  • DB lateral raises: 4 x 8-10, 20 lbs

Cardio session:

  • Stationary bike: 20 minutes, resistance 15 and rpms staying between 40-50 

 

Current Weight: 155.6 lbs

body fat %: 22.0

BMI: 23.6