Chest workout for my cut for nek month or so

-Flat Barbell bench press (2 warm up sets, 4 working sets, pyramid in weight, 5-12 reps)

Incline barbell press (4 working sets, 6-12 reps)

Machine fly (4 sets, 6-12 reps)

Hammerstrength chest press (3 sets, to failure)

Monday chest workout

1. Incline dumbbell press (3 sets, 6-12 reps)

2. Flat dumbbell press (3 sets, 8-12 reps)

3. Flat dumbbell fly (3 sets, 10-12 reps

4. High cable fly (3 sets, 10-12 reps)

5. Low cable fly (2 sets, 10-12 reps)

CHEST WORKOUT

Trained chest a few days...yep

1. Incline bench press (4 working sets, incorperating rest/pause and dropsets)
2. Incline dumbbell flyes (3 sets, 10 reps)
3. Dips (3 sets, to failure)
4. Pullovers (3 sets, 8-12 reps)

Done.

CHEST WORKOUT

Trained chest, triceps and abs today.

Chest-

1. Decline dumbbell press (3 sets, 8-12 reps)
2. Incline barbell press (3 sets, 8-12 reps. With a dropset at the end)
3. Guillotine barbell press (2 sets, 8 reps)
4. High cable fly (3 sets, 10-12 reps)
5. Machine fly (3 sets, 8-12 reps)

Triceps-

1. Rope cable pulldowns (2 sets, 10-15 reps)

I'm really not looking to get my triceps any bigger just more striated or something.

Abs-

1. Swiss ball leg raises/elevated leg crunches (2 supersets, 20-30 reps)
2. Cable side crunch (2 sets each side, 15-20 reps)

That's it. Give it a go and keep working hard cuntz <3

CHEST WORKOUT

Did chest a couple days ago....yep.

1. Incline barbell bench press (2 warm up sets and 3 working sets, 8-12 reps)
2. Flat dumbbell bench press (3 sets, 8-10 reps)
3. Decline machine press (3 sets, 8-10 reps)
4. Cable flys (2 sets high cable and 2 sets low cable, 10-12 reps)
5. Dumbbell pullovers (3 sets, 10-12 reps)

Now I was pretty disappointed with my performance because due to my shoulder injury, I've lost a considerable amount of strength. But in the end, it pretty much happens to everybody soo pretty much i'll just slowly build my strength up again. Oh and in case you were wondering if I had lost any size due to my injury? The answer is no :D.

New chest routine

My mate and I wanted to use a different chest routine and here it is.

Nothing special just minor changes.

1. Barbell chest press (2 warm up, 4 working sets increasing weight)
2. Incline dumbbell chest press (4 sets, 8-10 reps)
3. Guillotine barbell press (3 sets, 8-10 reps)
4. Pullovers or cable flys. (3 sets, 10-12)

Nothing spesh.

CHEST!

Did a chest and tricep workout today...yep

The workout was:

1. Incline dumbbell bench press (2 sets of super drop sets*)
2. Decline bench press (2 sets of super drop sets)
3. Machine chest press (2 sets of super drop sets)
4. Dumbbell pullovers (2 sets, 10-12 reps)
5. Decline cable fly/flat dumbbell flys (2 supersets, aiming for 8-10 reps)
6. High cable fly/machine flys (2 supersets, aiming for 8-10 reps)
7. Various tricep extensions using cables (3 sets, 8-12 reps)
8. Cable tricep kickbacks (1 set each arm, 8-12 reps)


Had a protein shake 10 minutes after the workout and then did cardio.

For cardio I went on the treadmill, set it to 6.5km/h and put it on 80% incline. Stayed on the treadmill for 35 minutes.

*super drop set: Start with high weight and do low reps (3-4 reps). Then start dropping the weight and increase the amount of reps. Repeat this 4 times after initial heavy set.

That was it, had plenty of fun and a great/intense workout.

Cya :)

What's been happening these couple of days...

Eyyy

Yeahh pretty much what has happened was this: trained back yesterday and chest today.

Back:

1. Wide grip pull ups (3 sets, to failure)
2. Lat Pulldown (2 sets, 8-10 reps)
3. Over hand bent over row (3 sets, 8-10 reps)
4. Seated cable row (3 sets of supersets, 8-12 reps heavy then drop weight and push out 15 more reps)
5. Seated dumbbell rear delt flys (3 sets of supersets, 8-12 reps heavy then drop weight and push out as many as you can)

Train abs after back:

Ball crunches to lying leg lifts to ball crunches to lying leg lifts, no rest.

Chest:

My mate and I really focused on our upper chest today.

1. Incline dumbbell chest press (pyramid style, got 40kg dumbbells up today :D )
2. Incline dumbbell close grip chest press (3 sets, 10-12 reps)
3. Incline dumbbell flys (3 sets, 8-12 reps)
4. Lying dumbbell pullovers (3 sets, 10-12 reps)
5. Push up variations (to failure)

Sorry for being behind in posting haha

Much love x

Sorry for no pictures buuut whatever haha.

CHEST!!!!

Alright moots and mootettes

Trained my chest and it's different from last time.

1. Incline dumbbell press (3 sets and a dropset on last set, 8-12 reps)
2. Flat barbell bench press (3 sets, increasing the weight each set, 6-10 reps)
3. Decline dumbbell press (2 sets, 8-10 reps)
4. Flat dumbbell press (2 sets, 8-10 reps)
5. Cable fly variations (alternating cable positions and weight without rest for 1st set, then high cable for 10 reps)
6. Cable pulldowns for triceps (4 sets ,10-12 rep range)


Guzzled down a protein shake and that's about it.

Much love cuntzzz <3


no picture today sorry hahaha

Chest workout yet again...

Did chest yesterday and I couldn't be fucked blogging that day but here we are.

The workout was this:

1. Incline dumbbell press

I did 6 sets for this exercise and I was using the pyramid method. For this exercise I started with 25kg for 12 reps, then 30kg for 10 reps, then 32.5kg for 8 reps, then 35 for 6 reps, 37.5kg for 4 reps and lastly 27.5kg for 12 reps.

This method really combines mass building and power for the muscles. Next week I'll probably be able to do more reps with 37.5kg dumbbells.

2. Incline close grip dumbbell press

My upper inner part of my chest is my main weakness on my chest and this exercise worked nicely. Did 4 sets of this exercise and 8-12 rep range.

3. Dumbbell pullovers

Works the serratus anterior and apparently works as a shaper for the lower part of the chest. 3 sets 10-12 reps

4. Decline cable chest flys

Used lightweight and to be honest I reckon this exercise feels weird but whatever. I'll most likely switch back to high cable flys. Did 3 sets of 8-10 reps.

5. Mid cable chest fly

Went slightly heavier with these. 3 sets 10-12 reps.

That's it brooooo and sis :)

CHEST and BACK

Did a chest/back workout today.

Pushups/pull ups routine

Smith bench press/overhand bent over row

Decline dumbbell press/underhand bent over row

Dumbell flys/ to mid cable row

High cable flys/ to high cable pull down rows

Incline bench press/dumbbell rear delt flys

3 sets each superset combo

Go enjoy sluts

CHEST WORKOUT

Allo audience.

Went to the gym today to train chest which I guess is what many people do on Monday. I also did some tricep work at the end.

My workout was this:

Incline dumbbell bench press (4 sets 8-10 reps. For last set I supersetted my working weight with a lighter pair of dumbbells for that burn)



Flat barbell bench press (3 sets of 8 reps)

Flat dumbbell fly's (3 sets of 8-12 reps)

Dumbbell pullovers (3 sets of 8-12 reps)

Underhand cable pull downs with a bar, supersetted with single arm cable pull downs (2 sets to failure)
I haven't seen any benchmarks just yet but apparentely its the third day of creatine loading, where i'll experience a significant difference.


I'll let yous know...

Post workout meal:

Had a protein shake, creatine with apple juice and some pasta bake for that little extra.





BYE FOR NOW