Routine A Week 1 - Chest & Arms / HIIT 3rd Session

9:00 AM

Another sluggish day right from the start, even with a good nights sleep.

I'm gonna try switching my pre-workout grain to root vegetable, see if I handle those better.

5 minutes warm-up
5 minutes stretching

Chest
Bench - without Smith
(warms) 10 x 70, 10 x 70, 10 x 70
4 x 160
5 x 140
5 x 140

Slight Incline DB Press
(warms) 10 x 35
8 x 70
6 x 65
8 x 60

Incline DB Fly
(warms) 10 x 25
12 x 32.5
11 x 32.5

Bi's & Tri's
Cable Curl
(warms) 12 x 50, 12 x 50
10 x 120
8 x 120

Rope Press Downs
(warms) 10 x 50, 10 x 50
10 x 80
8 x 90

Super Sets
Hammer Curls 12 x 30
Dips 17 x body weight
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Hammer Curls 12 x 30
Dips 12 x body weight
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Hammer Curls 12 x 35
Dips 10 x body weight


HIIT
Stationary Bike
15 minutes (45/15 second intervals)
HR 145-154

5 minutes cool down
10 minutes stretching