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Chest – 19th July 2014

Sean Lerwill

Today was a chest workout for me. I wanted to stay along the same lines as the chest session I performed last weekend: mainly press-up based with a very slow tempo, rep ranges 8-12reps. However, due to a client being just over 30mins late, I decided to split the session: half gym based, half outdoor press-up based in the sun. Both session were very slow tempo and in the rep range 10-12 with short rests of 45-60secs. The first part was performed at 2.30-3pm and the second half 5-6pm.

The sessions looked like:

Part 1:

Warm-up: light bench press slowly increasing weight.

  1. Bench press. 3 sets. 5050. 10-12reps
  2. Dip. 3 sets. 5050. 8-10reps
  3. High cable cross over. 3 sets. 5050. 8-10reps
  4. Low cable cross over. 3 sets. 5050. 8-10reps

Part 2:

  1. 45 degree on press-up stands. 3sets. 4040. 12reps.
  2. Parallel shoulder width on press-up stands. 3sets. 4040. 12reps.
  3. Guillotine on press-up stands. 3sets. 4040. 12reps.
  4. Close grip on press-up stands. 3sets. 4040. 12reps.
  5. Feet raised press-up. 3sets. 4040. 12reps.

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 Maximuscle ambassador.

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