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12wk Challenge Week 1 Day 5
by
UNIQUE VIEWS   +   UP VOTES Vote Up   -   DOWN VOTES Vote Down   +   COMMENTS Comments   =   HEAT INDEX What is Heat Index?

I apologize for this post being late, I was very busy yesterday. Here is day 5's workout!

I will be focusing on Triceps today, so I call it a heavy Tri day. This week I will be focusing on intra set stretching, you can find out more about this by listening to the newest episode of the Ben Pakulsi Podcast. I will be doing a 40 second rest period in between every set.

Make Sure you stretch in some form before you begin. I like to do an active warm up, with a foam roller.

Triceps & Chest

1) Cable Push Downs w Curl Bar

1 warm up 12-15, 4x8-12

2) Close Grip Bench

4x8-12

3) Dips

4xFail

4) Seated Rope Cable Extensions

4x8-12

Chest

5) Cable Crossover (Cables positioned at the lowest point to hit upper chest)

4x8-12

6) Incline Bench

4x8-12

7) Reverse Dumbbell Bench

4x8-12

8) Incline Dumbbell Fly

4x8-12

 

Today is a rest day for cardio

 

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