Chest Workout Tuesday 21st April 2009
This is my penultimate week of training before I take a well deserved week off, and it’s a good thing too, because today I was starting to get that feeling of dread about doing a workout. I think this is because I am finding my current routine is getting a bit stale and needs spicing up!
The first exercise was incline dumbbell press which I’ve been seeing some good results from over the last few weeks. I’ve increased my weight from 24kg at the start of this cycle and am now doing 28kg dumbbells less than eight weeks later. I’ve also increased my workload on this exercise, now doing three working sets rather than 1 which is what I was doing at the start of this period.
I did a couple of warmup sets, followed by three working sets with these weights and reps:
- 16kg x 12 reps
- 22kg x 12 reps
- 28kg x 9 reps
- 28kg x 6 reps
- 28kg x 7 reps
After I’d finished doing dumbbell press I moved onto the pec dec machine. I’ve stopped doing this exercise heavy duty style and have been concentrating on pushing a bit more weight. This is just until the end of this period, then next period I will probably swap pec dec for incline flyes or something similar.
- 65kg x 8 reps
- 65kg x 7 reps
- 65kg x 8 reps
I wasn’t massively satisfied with these three sets, neither one of them felt like I was getting a great workout, I think I can safely say that it’s far more effective to do pec dec heavy duty style with less weight than try and take shortcuts and push more weight.
Next exercise is the chest press, which is essentially a seated bench press. I don’t particularly like it but it will have to suffice until I join a better gym.
- 65kg x 7 reps
- 65kg x 8 reps
- 65kg x 8 reps
That was it for my chest workout, one more week then I will shake it all up for my next period.
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