Chest And Back Workout Monday 11th May 2009

11 May 2009 | Chest & Back

Started off with my chest, choosing to do 3 sets of bench press. I started off with a warmup set, just the bar (20kg) followed by a set with 20kg on the bar, stretching the muscles and warming up the joints in between each warmup set.

  • 60kg x 8 reps
  • 60kg x 8 reps
  • 60kg x 8 reps

After bench press, I moved onto incline dumbbell flyes. I wasn’t sure of the weight for this, so started off with 10kg dumbbells, quickly realising it was too light.

  • 10kg x 12 reps
  • 12kg x 12 reps
  • 12kg x 12 reps

Next time I will do 14kg dumbbells as I managed 12 reps on the 12kg dumbbells. That was it for my chest workout, not massive, but just easing back into things this week!

First exercise for back was seated rowing, did a few back stretches beforehand then went into my working sets.

  • 60kg x 8 reps
  • 60kg x 8 reps
  • 60kg x 8 reps

To finish off my back workout I did some chinups, three sets in total.

  • 4 reps
  • 3.5 reps
  • 3.5 reps

My aim with chinups is to get to do three sets of ten reps, as you can see I’ve a fair way to go, but by the end of this training period I should be doing more reps, possibly about 8 reps for three sets.

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2 Responses to “Chest And Back Workout Monday 11th May 2009”

  • 1 Robert Troch Says:
    May 11th, 2009 saat: 7:08 pm

    Hi Dan,

    From my own personal experience I think you would be better off switching the order around in your workouts every week. Some workouts put the chins first. Etc. Faster results, and it really helps to sometimes practice those chins when you are fresh! Keep posting! Thanks.

  • 2 Tristan Says:
    May 12th, 2009 saat: 10:35 am

    I was thinking of switching the exercises around, so maybe do bench press and flyes one workout, then next workout do dumbbell press followed by pec dec, keep it fresh.

    Doing chins first is a good idea as back and biceps are already a bit fatigued after seated rowing.

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