Workout #28: Back and Chest Supersets

No photos today because I was on my own.  Back and chest are definitely my weakest muscle groups, so this morning’s workout was pretty rough.  I may try for heavier weight and more rest next time around in order to build up a little more strength, but the format for this morning’s workout was pretty similar to other workouts I’ve been doing in January.

  • 5 rounds of a “back” complex: wide barbell rows, narrow barball rows, dumbbell rows, one arm rows and kettlebell swings. (See descriptions below)
  • 5 rounds of a “chest” complex: wide grip bench press, normal bench press, incline bench press, dumbbell bench press, pushups. (See descriptions below)
  • 5 supersets of 10 reps cable cross and 10 reps back cable cross (@20 lbs/cable for chest and 10lbs/cable for back)
  • 10 rounds of lat pulldowns @ 70 lbs (10 reps, 10 reps, 8 reps, 8 reps, 8 reps, 8 reps, 6 reps, 6 reps, 6 reps, 6 reps)
  • 100s sets (straight through) of barbell rows (@20lbs) and chest flys (@5lbs/arm)
  • 6x6x6 sprint (week 2 distances @ 11.2 mph, 7.5 incline)

Back Complex: Complete all 5 moves with no rest between variations, rest for 1-2 minutes, and repeat until you have completed 5 rounds

(1) Wide grip rows (4 @ 80lbs):  Bend over at the waist, with a flat back.  Hold the bar wider than shoulder distance, with 2-2.5′ worth of space between your hands.  Lift the bar straight back toward your lower ribs, return to the start position, and repeat for 4 reps.

(2) Rows (6 @ 80 lbs): Bend over at the waist, with a flat back.  Hold the bar slightly wider than shoulder distance, with about 1.5′ worth of space between your hands.  Lift the bar straight back toward your lower ribs, return to the start position, and repeat for 6 reps.

(3) Dumbbell Rows (6 @ 35lbs/hand):  Bend over at the waist, with a flat back.  Hold the dumbbells near the tops of your thighs, with your palms facing in.  Lift the weights straight up and back toward your lower ribs, with your elbows raised toward the ceiling behind you, return to the start position, and repeat for 6 reps.

(4) One-arm rows (10/arm @ 30lbs/arm): Start with your left leg forward with your knee bent, and your right leg extended straight back.  Brace your left arm on your left thigh and hold a dumbbell (with palm facing in) in your right hand near your left foot.  Raise the weight up toward your lower ribs, with your elbow pointing straight up toward the ceiling, lower to the starting position, and repeat for 10 reps/arm.

(5) Swings (20 @ 16 kg):  Hold a kettlebell with both hands. Swing the weight up with straight arms, driving through the hips, until the kettlebell is at shoulder height.  Repeat for 20 reps.

Chest Complex: Complete all 5 moves with no rest between variations, rest for 1-2 minutes, and repeat until you have completed 5 rounds

(1) Wide grip chest press (3 @ 95lbs):  Lay on a bench. Hold the bar wider than shoulder distance, with 2-2.5′ worth of space between your hands.  Lift the bar straight up, lower to your chest, push up to return to the start position, and repeat for 3 reps.

(2) Bench Press (3 @ 95lbs):  Lay on a bench. Hold the bar slightly wider than shoulder distance, with about 1.5′ worth of space between your hands.  Lift the bar straight up, lower to your chest, push up to return to the start position, and repeat for 3 reps.

(3) Incline Bench Press (7 @ 65lbs):  Lay on a inclined bench. Hold the bar slightly wider than shoulder distance, with about 1.5′ worth of space between your hands.  Lift the bar straight up, lower to your chest, push up to return to the start position, and repeat for 7 reps.

(4) Dumbbell Bench Press (8 @ 30lbs/hand):  Lay on a bench.  Hold the dumbbells near your armpits, with elbows bent down toward the ground and your palms facing the floor.  Lift the weights straight up, lower to your chest, push up to return to the start position, and repeat for 8 reps.

(5) Pushups (12 reps):  I planned on doing clapping pushups — which I have been practicing — but there was no way it was happening this morning.  If you’re strong enough, add the plyometric element in for an extra challenge.  Otherwise, perform 10-20 reps (I could never make it past 12) of regular pushups.

IMG_4007

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s