Today's workout was chest and triceps. Last week I did 2 chest and triceps days. This week I am doing 2 back and biceps days. Because of this I did a more intense workout, plus I had extra time as I was in the gym early. I also did 10 minutes of cardio at the end.
I always warm up somehow and sometimes I forget to mention it. I did 6 minutes on the bike and a bench press warm up.
Superset 1: (4 sets)
Dumbbell single arm chest press 15# (10-15 reps)
Barbell skull crushers 20# (15-20 reps)
Triset 2: (4 sets)
Overhead skull crusher to hit chest and triceps 15# (10-15 reps)
Chest press with single dumbbell 25# (10-15 reps)
Close grip barbell press 30# (10-15 reps)
Superset 3: (4 sets)
Pec fly 40-55# (10 reps)
Tricep kickback (10 reps per arm)
Superset 4: (4 sets) this was more of a burnout for chest
Standing press with plate 10# (out to front, high and low total 40 reps)
Standing tricep extension with plate 10# (20 reps)
Superset 5: burnout for triceps (4 sets)
Cable press down straight bar (35#)10 reps
Reverse grip press down (25#) 10 reps
Stretch chest and triceps
Stairs 10 minutes 42 flights 132 calories. Did level 7 for 1 min. 30 seconds and level 11 for 30-45 secnds . Burned 13.2 calories per minute - pretty good for me!
Pre-workout Limitless in cotton candy
Intraworkout Scivation Xtend BCAAs in fruit punch
Protein Rule 1 blended whey in cake batter.