25-01-2019, 09:13 PM
2435
Re: Post your daily exercise routine
Friday 25/1/19 2hr. 15mins.
For my late week and very welcome training workout today I decided to do a full session utilising the tried and tested “40-30-20-10” (or 100-reppers) routine. Since December I’ve been fine tuning this particular workout with suitable weights and today was my first real stab at a real shot of it. What’s more, instead of selecting a few exercises to do I had so much energy that I performed the whole lot, and then some other exercises to boot. Two and a quarter hours later I completed quite an impressive programme of events.
So to clarify, it’s four sets of decreasing reps with light weights…
Smith press, flat bench:
40x20, 30x20 wide grip
20x20, 10x20 close-grip
*I decided on the close grip for the final two sets as they are much more difficult to execute. With the hands only a few inches apart they work the inner pectorals rather than the outer ones. I’ll add 2.5kg next time.
Chest press:
40x25, 30x25, 20x25, 10x25
*Adding another 5kgs next time.
Tricep extensions:
40x30, 30x30, 20x30, 10x30
Single DB press, flat bench:
40x42, 30x42, 20x42, 10x42
Lat pulldown, hammer bar:
40x30, 30x30, 20x30, 10x30
Arm curl machine, both arms simultaneous:
40x20, 30x20, 20x20, 10x20
Seated row:
40x35, 30x35, 20x35, 10x35
Pec dec:
40x25, 30x25, 20x25, 10x25
*Up to 30kg next time.
E-Z Bar preacher curl:
40x18, 30x18, 20x18, 10x18
*Despite using ultra-light weights on the bar the amount of reps which become more difficult to lift as the sets decrease makes the biceps blow up crazy-style!
Fly delt dec:
40x65, 30x65, 20x65, 10x65
*After yesterday’s all-too-recent stint on this machine I found this a killer. Still, I managed the task though with aching inner shoulder muscles.
Sled press:
40x130, 30x130, 20x130, 10x130
*A nice taster for Sunday’s mega legs effort.
Miscellaneous Extras:
Standing bicep pinwheel curls, alt.:
10x10, 10x12.5, 8x15, 6x16, 4x17.5
Seated concentration curls, alt.:
5x14, 5x14, 5x16, 5x17.5, 5x18
Triceps bar behind head raise (lying on bench):
10x28, 10x28, 10x28, 10x28, 10x28
*This was a new exercise to my programme, or at least something I haven’t been doing for years. Watching someone else doing it it brought back memories, so I gave it another whirl. Really puts some force on the triceps, neck and core muscles.
E-Z preacher curl, standing:
10x28, 10x28, 10x28, 10x28, 10x28
*Just a final finish for the biceps.
All went very well, back in the frame once again. Next session Sunday.
Thanks for reading.