Felt a little flat today, very gloomy with all the rain about, so I decided to add a little extra volume to the week. Very much a similar session to last weeks extra workout, this session will also train the quote, unquote beach muscles, just with a few adjustments made. The session will begin with a selection of exercises, one being an anterior delt exercise, another working primarily the medial delt, another the rear delt and lastly a shrug variant, all performed as one mass superset. Following on from that is back to back supersets of a bicep exercise, followed by a triceps exercise. Lastly the session finishes off with a core superset, with one exercise working rectus abdominis and the other working the obliques. All round a great session, despite the lack of vigor I felt beginning the day.
3 round of 10 reps each exercise
A1. Band external rotation
A2. Band face pull
A3. Band pull apart
A4. YWTI’s (60 seconds)
A4. Scapula push-ups
A1. Seated DB press, 3 sets of 8 reps
A2. Bent-over one arm Lateral Raise, 3 sets of 8 reps
A3. Prone Incline Rear Delt Row, 3 sets of 8 reps
A4. One Arm DB Shrugs, w/Fat Gripz, 3 sets of 8 reps
B1. Barbell Eccentric Curl, 6 second eccentric, 3 sets of 8 reps
B2. Med-ball push-up, 3 sets of 8 reps
C1. Band Hammer Curl, 3 sets of 8 reps
C2. Skullcrushers, 3 sets of 8 reps
D1. Toe touches, 3 sets of 15 reps
D2. Heel touches, 3 sets of 30 reps
10-15 minutes of the whole body stretching. Hold each stretch for 1 minute.
-200ml water
-1 scoop of protein, 30g of protein
-5g of creatine monohydrate
-1/2 cup of frozen mixed berries
-1/2 cup of frozen raspberries
-chopped walnuts
