Workout Routine at by dipakdarjiseo


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									                         Workout Routine at

Chest & Back

This training session saw me tweak my current way of training.

I decided that I'd too long ignored the fact that "If you always do what you've always done, you'll always
get what you've always got", and then wondered why I never really made any gains in my training when it
comes to strength and fat loss.

So, I decided to increase my reps on the last set of each exercise - to the point of failure - and see how I
                                     got on with that :-)

                                       This was probably one of the best training decisions I've ever made!
                                       It was only a small change this session but it continued into my next
                              session, and then the next, and the results have
                                       been very surprising.

                                     I think it's a psychological thing - if you always know you're only
                                     going to do 10/12 reps then you start to feel 'tired' as you approach
the last one... if however you know in your mind you're going to push it past that point then you leave
your body guessing right?

That's my philosophy anyway ;-)

Dumbbell Chest Press - 2 x 12.5kg - 2 x 10 reps, 1 x 12 reps

Dumbbell one arm row - 12.5kg - 2 x 12 reps, 1 x 15 reps

Dumbbell Pullover - 12.5kg - 3 x 12 reps

Dumbbell bent over flyes - 2 x 7kg - 3 x 10 reps

Dumbbell incline flyes - 2 x 9kg - 3 x 10 reps

TRX Back Rows - 3 x 10

TRX Chest Press - 3 x 10

Abs & lower blody :-

Today's session was abs (and a little lower body) workout with my TRX during lunch in my work gym.

I did some TRX hamstring curls, I'm finding these difficult to master but can feel it the next day!

Also did some one legged/bulgarian split squats with my TRX.

Then I moved onto my abs and did some TRX Tucks, these are great, I really feel it in my lower abs the
next day! Trying to perfect my pike but it's proving tricky!
Next I did the following exercises twice in a circuit (next time I'm hoping to do 3 sets!)

full sit-ups x 20

hip thrust/reverse crunches x 20

plank - 60 secs

side crunch x 20

vertical toe-touches with 2kg medicine ball - x 20

was quite worn out after that, but happy!

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