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Chest and Biceps – 19th December 2012

Tabata Timer

This is a quick session, completed in around 40mins including warm up. Mentally it’s pretty tough, but physically it should have you failing. Great thing is, you don’t need heavy weights, so it’s perfect for hotel rooms or when travelling/visiting family.

Warm up with mobility and low weight, slow reps of exercises to come. Swim stroke arms and shoulder rotations.

Tabata Biceps Hammer Curls
20sec work
10sec rest
x 8

At least 8 reps per 20 secs. Max 14. Ensure complete eccentric control on each rep.

2 mins rest

Tabata Press-Up stands inward grip Press-Ups
20sec work
10sec rest
x 8

At least 8 reps per 20 secs. Max 14. Ensure complete eccentric control on each rep.

2 mins rest

Tabata Biceps Curls
20sec work
10sec rest
x 8

At least 8 reps per 20 secs. Max 14. Ensure complete eccentric control on each rep.

2 mins rest

Tabata Press-Up stands horizontal grip Press-Ups
20sec work
10sec rest
x 8

At least 8 reps per 20 secs. Max 14. Ensure complete eccentric control on each rep.

2 mins rest

Tabata Out-turned Curls
20sec work
10sec rest
x 8

At least 8 reps per 20 secs. Max 14. Ensure complete eccentric control on each rep.

2 mins rest

Tabata Chest Press
20sec work
10sec rest
x 8

At least 8 reps per 20 secs. Max 14. Ensure complete eccentric control on each rep.

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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