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Back, chest and arms – 23rd December 2012

Sean training outdoors

Simple session today but pretty tough. Only four exercises, 1 back, 1 triceps, supersetted together for 6 sets, then 1 chest exercise & 1 biceps exercise supersetted together for 6 sets. Technique was paramount on each rep, rather than rushing through the exercises. Slow and steady.

Warm up: 5mins cardio & mobility

Weighted Pull-ups/Rope cable Triceps Ext supersets

12 x wide grip weighted pull-ups
12 x triceps ext
90 sec rest

12 x wide grip weighted pull-ups
12 x triceps ext
90 sec rest

12 x wide grip weighted pull-ups
12 x triceps ext
90 sec rest

12 x close grip weighted chin-ups
12 x triceps ext
90 sec rest

12 x close grip weighted chin-ups
12 x triceps ext
90 sec rest

12 x wide grip pull-ups
12 x triceps ext

Weighted dips (concentrating on
Eccentric portion)/biceps barbell curl supersets

12 x weighted Dips
12 x barbell curl
90 sec rest

12 x weighted Dips
12 x barbell curl
90 sec rest

12 x weighted Dips
12 x barbell curl
90 sec rest

12 x weighted Dips
12 x barbell curl
90 sec rest

12 x weighted Dips
12 x barbell curl
90 sec rest

12 x weighted Dips
12 x barbell curl
90 sec rest

Sean Lerwill - Author

Sean is an former-Royal Marines Commando Officer & Physical Training Instructor. He has been published as a writer five times, has a BSc in Molecular Genetics and a Post Graduate Certificate in Education. He is also a MaxiNutrition ambassador.

New eBook: The Ration Pack Diet
Plus: Pass the PRMC