Blog

Chest and back – 26th November 2012

Sean Lerwill training outdoors

Twice a day split…

Session 1

Warm up DB Press/DB flyes light weight
Warm up Lat Pull Down light weight

Supersets DB Press/Bent over DM row

15 x DB Press
15 x Bent Over DB row

15 x DB Press
15 x Bent Over DB row

15 x DB Press
15 x Bent Over DB row

Supersets Incline DB Press/Incline Bent over DM row

15 x Incline DB Press
15 x Incline Bench DB row

15 x Incline DB Press
15 x Incline Bench DB row

15 x Incline DB Press
15 x Incline Bench DB row

Supersets Pec Flyes/Lat Pull Down

10 x Pec Flyes
10 x Lat Pull Down

12 x Pec Flyes
10 x Lat Pull Down

12 x Pec Flyes
12 x Lat Pull Down

@Maximuscle #cyclone post-workout shake

Good meal

6hrs before:

Session 2

Warm up DB press/DB flyes/Lat pull down

Supersets Incline Pec Flyes/Lat Pull Down

15 x Incline Pec Flyes
10 x lat pull down

12 x Incline Pec Flyes
12 x lat pull down

10 x Incline Pec Flyes
15 x lat pull down

Supersets Weighted Dips/Reverse Flyes

10 x Dips
10 x Reverse Flyes

10 x Dips
10 x Reverse Flyes

10 x Dips
10 x Reverse Flyes

Supersets Cable Flyes/Cable Pull down

12 x cable flyes
12 x cable pull downs

12 x cable flyes
12 x cable pull downs

10 x cable flyes
12 x cable pull downs

@Maximusle #cyclone post-workout

Meal: Texas BBQ at Lamberts

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