Chest, Shoulders, Triceps

Today's workout was quite tough! My glutes, side glutes are quite tight and part of my side abs is also a bit tight! Chest press were quite tough, also triceps exercises.

So today's workout were mostly baby weights but I bumped up the sets and reps to still get a good workout!

Warm up: Rhomboids ex 2x2.5lbsx15-20@each

DB Incline chest fly / weighted jack knives
3x10lbsx15 / 3x10lbsx 20

BB Incline Chest Press / fire hydrant circle
3x35lbsx12- felt triceps burn / 3x10@each way in both sides

DB Prone Rear Delt Raise /plank knee tucks
4x5lbsx15 / 4x25

DB Front Delt Raise / lying ab leg raise
4x10lbs x 12/4x20

DB Side Delt Raise
4x5lbs x15

BB Close Grip Tris bench press
4x30lbs x15 - lighter weight so faster tempo

Seated DB Overhead Tris Ext
3x10lbsx20

Chest, Shoulders, Triceps

Warm up:
Planks
Rhomboids 2.5lbsx20@each

DB Incline Chest Fly / 45° hyper ext
5lbsx20 warm up
3x10lbsx15 / 3x20

Hammer Iso Lateral Incline Press
22.5lbsx 12
22.5lbs x 10 - tension on upper chest & triceps
22.5lbs x 10 - hard last 2 reps

Prone Rear Delt Raise
3x5lbs x15

BB Front Shoulder Press
40lbs x 8
40lbs x 10
40lbs x 10 ( push press last 2)

DB Side Delt Raise
7.5lbsx15 (used 5lbs last 5)
7.5lbsx15 (used 5lbs last 3)
7.5lbsx 15 (5lbs last 3)

BB Close Grip Triceps bench Press
3x40lbs x 12 - tough

Seated Ovhead Tris Ext
10lbs x 15 - light
3x12lbs x 15- good weight

Triceps dips 20x

Chest, Shoulders and Triceps

DB Incline Chest Fly
7.5lbs x 15 warm up
10lbsx12
10lbs x15
10lbs x 15

DB Incline Chest Press
20lbs x 8 - felt hard last 2
20lbs x 10
20lbsx 10- hard last 2

DB Prone Rear Delt Raise
5lbs x 15- felt light till last 3
3x7.5lbs x 12 - mod weight

BB Front Shoulder Press
3x40lbs x 10- tough last 2 reps on all sets

DB Side Delt raise
3x7.5lbs x 12

BB Close Grip Triceps Bench Press
3x40lbs x 15 / high knees (didnt count)

BB Lying Triceps Ext / High Knees
3x20lbs x 12 / 3x100

Bench Triceps Dips (feet elevated on a DB)
3x15

Back and Biceps and mini Chest and Triceps

Band Assisted overhand grip pull up (med navy band)
7-6-6

Prone Incline DB Row
3x15lbsx15- focused on pulling from lats

Standing T Row Bar
3x5lbsx10

One Arm DB Row
15lbsx 15@each- felt light
20lbsx15@each- ok weight
20lbsx 12@each
20lbsx 12@each

Db Incline chest fly 10x12
DB Incline chest press 15x15/20x10
BB Close Grip triceps bench press 40x15
BB lying triceps ext 20x12-15

Push Up 10-12

DB Alt Biceps Curl
3x10lbsx12 @each

DB Hammer Curl
3x10lbs x 12

Shoulders & Triceps & Skipping Intv

DB Prone Rear Delt Raise
2.5lbs x 15
3x5lbsx15

BB Front Shoulder Press / side lying leg raise
40lbs x 12 ( did push press last 2)
40lbs x 12 ( push press last 2)
40x 10 - hard last 2
40x8- hard last 2

DB side delt raise / plank knee tucks
5lbs x 15 / 30x
5lbs x 15 / 30x
5lbs x 15 / 30x

BB close grip triceps bench press / bike abs
3x40lbs x 15 - hard last 3 / 3x 20

BB Lying Triceps Ext
20lbs x 15
20 lbs x 15 - hard last 3 reps
20lbs x 15 - hard last 3

Bench Triceps Dips (feet stacked together)
3x15

10 min intv skipping (1 min hard/30 sec easy)

Chest, Back, Shoulders and Arms Workout - Happy Halloween!

Reverse Body Rows (bent legs) / Push Ups Superset
4x15 / 4x10

One Arm DB Row
4x17.5lbs x15@each

DB Arnold Press / Seated Band hip abduction ( med band)
3x8lbsx15 / 3x30 reps

DB Lateral Side Delt Raise / Lateral Side band Walk (med band at ankle)
3x8lbsx 8 / 3x30 reps total

Chair Triceps Dips / DB Hammer Curls
3x15 / 3x8lbs x12

Chest, Shoulders and Triceps

Prone Rear Delt Raise
3x5lbsx15

DB Incline Chest Fly / bicycle abs 30-40
4x10lbsx12

Hammer Iso Lateral Incline Press / knee hugs 30x
20lbsx12- ok weight
22.5lbsx 8
22.5lbsx 8- hard last 2 reps esp left arm
22.5lbsx 8

DB Arnold Press / plank knee tucks 30x
7.5lbs x 15- form practice
3x10lbsx 12- ok weights

Close Grip push up
3x10 (5 on floor/5 on bench)

BB Close Grip Triceps Bench Press
30x15
30lbs x 15 - tough set
30 lbs x 15- last 3 reps were tough

DB Lying Triceps Extension
7.5lbs x 12- triceps burn
7.5lbs x 10
7.5lbs x 10- right arm failed on last rep

Chest, Shoulders and Triceps

DB Incline Chest Flys / elbow plank leg lifts 20x
3x10lbsx12

DB Incline Chest Press / V up abs 20x
20lbsx 10- hard last 2 reps
20lbsx8
20lbsx8
20lbsx 10 - pushed last 2

BB Front Shoulder Press / knee hugs 20x
1x30lbsx 12- ok
3x40lbs x 10 ( did push press last 2)

DB Side delt lateral Raise
3x7.5lbsx 8

BB Close Grip Triceps press (hand distance about 2 thumbs apart (6")) / bicycle abs 40x
4x30lbsx15

BB lying overhead triceps ext. aka french press aka skull crusher / lying leg raise & butt lift 15x
4x20lbs x 12

Chest, Shoulders, Triceps and Spin bike

DB Incline Chest Flys (no 10lbs dB! 15lbs is too heavy for chest flys)
3x5lbsx15

DB Incline Chest Press
15lbsx15- not felt strong today
15lbsx 12
15lbsx12
15lbsx 12

BB Shoulder Press/ leg & butt lift abs 15x
30lbs x 12
30lbsx 12
30lbsx 12

DB Side Delt Raise / bicycle abs 30x
3x5lbs x 15

Close Grip BB Bench Press
4x30lbsx15

DB Seated Ovhead Triceps Ext
4x10lbsx15

15 mins steady spin bike

Chest, Shoulders, Triceps

Warm up
YTWL
Rhomboids Ex
DB Prone Rear Delt Raise

DB Incline Chest Fly
10lbsx12 - praticing
3x10lbsx15 - focused on pushing from upper chest

Iso Incline Chest Press
2x5lbs x 12 (seat #9)
10lbsx 12 (seat#9)
3x15lbsx10 (seat#8)- felt more on upper chest) - hard on last 2 reps on last set

BB Front Shoulder Press
2x30lbsx10
30lbs x 12- really pushing it

DB side delt raise / lying leg raise & butt lift combo 15x
3 x 5lbsx 12

BB Close Grip Bench Press
3x 30lbsx 15

Bicycle abs 40x

BB Lying Overhead Tris Ext
20lbsx 15
20lbs x 12
20lbs x 12

Note: workout felt tougher today than usual. Might be lack of a deep sleep last night. Skipped Cable Glutes cuz legs felt pumped tight!

Chest, Shoulders, Triceps and 20 minute steady state spin bike

Warm up:
YTWL
Rhomboids Ex 2.5lbsx15@each
Prone Rear Delt Raise 5lbsx15

DB Incline Chest Press (45 deg) / hyper ext 20x
3x20lbsx 10- felt heavy but doable

DB Incline Chest Fly (45 deg)
3x10lbsx 12- ok weight- focused pushing from chest

Note: palm facing each other

BB Front Shoulder Press
3x30lbsx 12- hard last 2 reps
Note: need to keep wrists in neutral posit'n

Standing DB side Delt Raise
3x5lbsx12

BB Close Grip Bench Press
3x30lbsx15- triceps burn not till last 2-3 reps

Seated DB Overhead Tris. Ext
3x10lbsx 15- triceps burn last 5 reps esp left arm

20 min steady state spin bike cardio

Chest, Shoulders, Triceps

Warm up:
DB retract
YTWL (w/ 2.5lbs)
Prone Rear Delt Raise 2x5lbsx15

BB Incline Chest Press (#5 hole)
40lbsx 10
40lbsx 10- hard last 2 reps
40lbsx 8- hard last 2

Note: need to keep neutral wrists

DB Incline Chest Fly (#5 hole)
3x10lbsx12

BB Front Shoulder Press
3x40lbsx8- heavy/ hard last 2

Standing DB Side Delt Raise
1x5lbsx15 - burn last 2-3 reps
2x5lbsx12

BB Close Grip Bench Press
30lbsx15- felt light
2x40lbsx12- good weight- hard last 2 reps

Note: keeping wrists in neutral posit'n

BB Lying Overhead Triceps Ext.
20lbsx15
20lbsx 12
20lbsx 12

Chin up Iso Hold
3 sets (15-20 sec) rest 1 min

Chest, Shoulders & Triceps & 20 min HIIT spin bike

Warm up:
YTWL
Rhomboids Ex 2.5lbsx15@each
Prone Rear Delt Raise 5lbsx15

BB Incline Chest Press (45 deg)
15lbsx15- warm up
3x20lbsx 8 - felt heavy but doable

BB Incline Chest Fly (45 deg)
10lbsx 15- praticing mov'ts
10lbsx 12- ok weight/ felt light not much tension on chest?
10lbsx 12

Note: palm facing each other or palm facing fwd and should done Incline Chest Flys prior Incline DB Chest Press

BB Front Shoulder Press
3x40lbsx 8- heavy but doable

Note: need to keep wrists in neutral posit'n

DB side Delt Raise
1x5lbsx15
2x5lbsx12

BB Close Grip Bench Press
3x40lbsx12- hard last 2 reps

BB Lying Overhead Triceps Ext.
20lbsx15
20lbsx 12- hard last 2
20lbsx15- hard last 3 reps- triceps shaking!

20 min HIIT spin bike

Chest, Shoulders, Triceps + KB

DB Incline Chest Press
15lbsx 15 warm up
3x20lbsx10- felt good- weights manageable to keep good form

BB Front Shoulder Press / lying leg lift& butt lift 15x
3x35lbsx10- good weight

DB Pron Rear Delt Raise / leg extension
3x5lbsx12/ 3x30lbsx10 - burn by last 2 reps

Close Grip BB Bench Press
3x40lbsx12 - good weight

Seated DB Ovhead Tris Ext
10lbsx15- felt too light
3x12lbsx12- good weight for triceps pump last 2-3 reps

DB Skull Crusher (one arm)
3x5lbsx15@ each - no rest just switching sides

Cable Hip Abduction
3x20lbsx15@each

Cable Hip Adduction
3x20lbsx15@each

KB class
3 circuit
1 arm swing 10x35lbs @each
1 arm clean 10x22lbs @each
1 arm jerk 10x22lbs @each
1 arm snatch 10x 18lbs @each
One leg RDL 5-8x 35lbs @each
Chin up - max rep -4-5 reps w thin band

Chest, Shoulders, Triceps & Standing Cable Glutes

DB Incline Press / V up abs 15x
1x15lbsx 15- warm up
3x20lbsx10- tough last 2- powered thru all reps

Standing DB One Arm Front Shoulder Press
3x15lbsx8@each - left arm felt weak so could only did 8 reps

5lbs plate Prone Rear Delt Raise
3x5lbsx12 - minimal rest

BB Close Grip Bench Press
3x40lbsx12- felt heavy / last 2 were tough - felt tris pumped

One Arm DB Lying Ovhead Trisceps Ext
3x5lbsx15 @each - tris burn & pumped esp last 5

Bodyweight Bench Triceps Dips (feet elevated)
3x12

Standing Cable straight leg back raise
12.5lbsx15@each-light
14lbsx15@each
15.5lbsx15@each- good weight

Standing Cable Hip Abduction
3x15.5lbsx15@each

Standing cable Hip Adduction
3x12.5lbsx15@each - adductor burn & pumped!

Chest, Shoulders, Triceps, Light Glutes & KB class

DB Incline Press / v up abs 20x superset
1x15lbs x 15- warm up
3x20lbsx10- good weight

BB front shoulder press / Hyper ext. 20x superset
3x30lbsx12- powered up entire reps

DB Prone Rear Delt Raise
3x5lbsx12

BB Close Grip Bench Press (minimal resting)
1x30lbsx15- too light
3x35lbsx15- good weight

EZ Curl Bar Lying Ovhead Tris. Ext (minimal resting)
1x15lbsx15- too light
3x20lbsx15- ok but right tris felt more burn while left didnt- imbalances?

Butt Blaster (no resting just switching sides)
3x30lbsx15 @ each - super butt burn by last 3- powered thru kicking & little pause on top

Standing Cable Hip Abduction
3x20lbsx15 @each - good weight

Standing Cable Hip Adduction
3x15lbsx15@each

KB Class
1 arm press 5x 22lbsx 5 @each
15 min AMRAP
KB Swing 15x44lbs
OH squat 8x20lbsx8 @each
1 arm clean & jerk 8x22lbsx8@each

Got: 3.3 rounds

Battle rope 3x45sec (15sec jump jack/15sec rope slam/15sec waves)

Chest, Triceps & Core

DB Incline Press / V up abs 15x
3x20lbs x 10 -tough last 2

DB Prone Rear Delt Raise / plank w leg lift 15x @each
5lbs x 15
5lbs x 12
5lbs x 12

Close Grip Bench Press / rev crunch 15x
3x20lbs x 20 - light weight

BB lying Ovhead Tris Ext. / bicycle abs 30x
3x20lbs x 12 - tough last 2 reps

Push ups (resting 45sec-1 min)
10 - 10 (8 on toes/ 2 elevated on bench). - 10 ( 7 on toes/ 3 elevated on bench)

Stability ball roll outs 3x12

Hanging knee raise (resting 30-40sec) 3x12

Chest, Shoulders, Triceps & HIIT

I felt super good today, even could power thru the HIIT!

For the Incline DB Press, I watched a video said that to set the incline to the lowest one so it will work more on the chest than shoulders. it actually worked quite well. I even pushed up to 12 reps on my last set!

DB Incline Press /V up Abs 15x
20lbs x 10 - good set
20lbs x 10 - hard last 2
20lbs x 12 - hard last 2

BB standing shoulder press / reverse crunch 15x
3x30lbs x 12 - powered thru entire reps

Prone Rear Delt Raise / hyper ext 20x
3x5lbs x12 - tough last 2 to get full ROM

BB Close Grip Bench Press / fire hydrant 15x @each
3x30lbs x 15 - aggressive tempo

DB lying ovhead tris ext (hold db w 2 hands) - keeping db behind head entire time
3x10lbs x15 - tris burn

HIIT spin bike
2 min break until min 15 (started min 2)
3 min break for the rest intv (started min 18)
2 min break at last intv
Total: 9 rounds

Chest, Shoulders,Triceps & Light Glutes

Gosh it's been SUPER HOT and HUMID down here. I don't usually turn on AC but I had to for the past couple days at night just to cool down the bedroom or else I can't sleep. My sleep hasn't been great lately anyway but good thing it didn't impair me that much.

DB Incline Press / V up Abs 20x
20lbs x 10- hard last 2
20lbs x 8-hard last 2
20lbs x 10- tough last 2

BB standing front shoulder press/ hyper ext 20x
3x 30lbs x12- focused on explosive movts

DB Prone Rear Delt Raise /RKC plank hold as long as capable of
3x 5lbs x12

BB Close Grip Bench Press / abs straight leg butt lift 15x
3x30lbs x15

BB Lying Ovhead Tris Ext. / bicycle abs 30x
3x20lbsx15- tough last 2-5 reps

Standing Cable hip abduction
3x12.5lbsx15@each

StandingCable hip adduction
3x10.5lbsx15 @each

Chest, Shoulders & Triceps

DB Incline Press / Butt Blaster superset
15lbs x 15 - warm up set ok weights
20lbs x 8 - felt hard / 30lbs x 15@each
20lbs x 8 - rough last 2 / 30lbs x15@each
20lbs x 10 - rough last 2 / 30lbs x 15@each

BB Standing Front Shoulder Press / ab splitter 10x
30lbs x 15
35lbs x 12- tough last 2
35lbs x 12 - tough last 2
35lbs x 12 - tough last 2

DB Prone Rear Delt Raise / Clamshell
3x 5lbsx12 / 3x15 @each

BB Close Grip bench Press / reverse crunch 12x
2x30lbs x 15 - weight felt light
3x35lbs x 15 - good weight - felt triceps burn last 5

EZ Curl Bar Lying Ovhead Triceps Ext / weighted sit ups
3x 15lbs x 15 - focused on keeping elbows in / 3 x 10 lbs x 12