Hola to all my fans out there! Before i get to the workout part of this blog i just want to let you know im going to be in ft. lauderdale, Flordia friday night at Bill’s! So if you are in the area, please come see me.
Ok, so, back to my workout :). Today we are going to workout Chest and Back, a good push and pull pump i like to call. Remember, each rep is 2 seconds down 1 second up for chest, and for back its 1 sec pull 2 sec release. Now chest and back are big muscle groups so we want to get in at least 25-30 sets each body part. The HIT and super setting still pertains to ALL of my workouts…NO PAIN NO GAIN. Work hard and it will pay off…I promise 🙂
Warm up: Push ups and pull ups, couple sets
Barbell Press: 5 sets 20,15,12,10,8 w/ Wide grip pull-ups 5 sets to failure
Incline Barbell Press: 5 sets 15,12,10,10,8 w/ 1 Arm Dbell Pulls 5 sets 10,8,6,5,4
Weighted dips: 5 sets to failure w/ Behind the neck pull-ups 5 sets to failure
Dumbbell Pull-overs: 5 sets of 12 w/ T-Bar Row 5 sets of 8
Flat Dumbbell Flys: 4 sets of 12 w/ 4 sets of Chin-ups to failure
Incline DBell Flys: 4 sets of 12 w/ 4 sets of Seated Row(Close Grip) 12,10,8,6
Cables Crossovers: 3 sets of 15 w/ 3 sets of Lat Pull downs 3 sets of 12
Like i said before, if u are just beginning, just shave off a couple sets each workout. As long as you do all of the workouts, you will see results. 🙂
So Until next time, Much love ya’ll.