Workout routine for October Focus on Chest, with 4 workout d..
🕑 Added 2017-09-25 14:30:00 +0000 UTC
Workout routine for October Focus on Chest, with 4 workout days per week. The rep number means you should only be able to do that number and no more, so you may need to change to weight to match the rep number. If you think you need to lose bodyfat, add 20 minutes cardio at steady pace (6-7 out of 10 intensity) to the chest days (days 1 and 3), or do them twice on your non-weight days. Day 1 - Chest and arms (1) Bench press, 4 sets of increasing weight, for 10, 8, 6 and 4 reps (2) Incline dumbbell chest press, 3 sets with same weight, for 8 reps (3) Incline dumbbell flyes, 3 sets with same weight, for 10 reps (4.1) Standing dumbbell biceps curls (back against a wall to stop swinging), 3 sets with decreasing weights, for 6, 10 and 15 reps. This is superset with: (4.2) Overhead dumbbell triceps extensions (using the other hand to self-spot), 3 sets with decreasing weights, for 6, 10 and 15 reps. (5) Chin ups (with underhand grip, i.e. palm facing yourself), 3 sets to failure (6) Push ups, 3 sets to failure Remember to stretch all muscles worked Day 2 - Legs (1) Squats, 4 sets of increasing weight, for 15, 12, 10 and 8 reps (please make sure you know how to do this properly - ask me if you are not sure) (2) Machine leg curls, 3 sets with same weight, for 12 reps (3) Machine leg extensions, 3 sets with same weight, for 10 reps (4) Walking lunges (use dumbbells, kettlebells or barbells), 3 sets of 30 steps (5) Squat jumps (lower to squat position, and extend your legs and jump up explosively, then lower into squat position once you've landed, then repeat), 4 sets for 12 reps. Remember to stretch all muscles worked Day 3 - Chest and abs (1) Dumbbell chest press, 4 sets of the same weight, for 12 reps (2) Machine chest press, 5 sets with same weight, for 10 reps (3) Cable crossovers, 3 sets with same weight, for 10 reps (4.1) Russian twist using medicine balls, 3 sets for 12 reps each side. This is superset with: (4.2) Knee raises, 3 sets to failure (5) Planks, 3 sets to failure Remember to stretch all muscles worked Day 4 - Back and shoulders (1) Deadlift, 4 sets of increasing weight, for 10, 8, 6 and 4 reps (please make sure you know how to do this properly - ask me if you are not sure) (2) Bent-over rows with bar or dumbbells, 3 sets with same weight, for 8 reps (3) One-arm rows with dumbbells, 3 sets with same weight, for 10 reps (4) Lat pulldowns, 3 sets with decreasing weights, for 6, 10 and 15 reps. (5) Dumbbell lateral raises, 3 sets with same weight, for 10 reps (try not to swing - if you are, you are using too much weight) (6) Plate front raises, 3 sets with same weight, for 10 reps Remember to stretch all muscles worked
