Re: Post your daily exercise routine
Upper body ‘extra’; 55 mins.
(All weights in kilos)
This was unexpected. I was due to meet up with my sister this afternoon but she had to cancel, so with some ultra-rare free time on my hands I hit the gym for an extra workout. Then faced with a slight dilemma of what to do with this unplanned visit, I decided to select some of the exercises which are normally confined to my traditional weekend strength session. This was definitely a good notion as now I can have a shorter session on Friday just focusing on the biceps and delt muscles which will leave my other areas such as chest, back and triceps additional rest. This should enable me to be more refreshed for my cardio on Saturday morning, with a full legs workout on Sunday. Hope you follow all that?!
Here’s today’s routine:
Smith shoulder press, 60° bench:
Smith flat bench press:
*These two exercises were actually a taster for the new routine I was talking about yesterday which begins next week. A moderate weight to begin with followed by a heavier second set then some light reps to end with. It seemed to suit my programme quite well and I’ll put the full plan into action from next week.
DB Pinwheel curls, standing, alt.:
DB bicep curls, standing, alt.:
DB Seated hammer curls, alt.:
Barbell curl, standing:
12x25, 12x25, 12x25, 12x25, 12x25,
*Five sets of these which really taxed my biceps, even on this fairly menial weight. Normally I do these seated with a 30 or 35kg bar with just three sets but as I was already standing up I decided to go for this rather more exhausting version instead.
Barbell forearm reverse curl, standing:
Single DB press:
40x50, 30x50, 20x50, 10x50 = 100 reps.
*Grabbing the heaviest dumbbell in the building I positioned myself lying down on a bench and simply pushing the weight up and down above my chest over four sets totalling one hundred reps. To say my triceps were on fire is an understatement!
25x40, 15x50, 12x60, 10x70, 8x80
50x25 high reps
*With the backs of my arms already burning from the previous exercise, what better than to toast them even more with a very heavy hammering culminating in an arm-bursting 80kgs on the final set. To top it all off with, 50 high reps too and my triceps were looking more like my thighs!
And with that beasting of a finish I called it quits and headed for a beautifully relaxing shower trying to wash myself with arms that just didn’t wish to be raised! Then home for coffee and biscuits.
Thanks for reading
Hmmm...I've just looked at what is actually left of my Friday 'strength' session and apart from some intensive bicep work there's not a whole lot remaining to do.
So with this in mind, I'll do all that and add
my full cardio routine afterwards. That seems like a sensible idea and it will also leave my Saturday morning free to chill out as I'll be out in the afternoon enjoying some liquid hops and barley refreshment