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Chest and triceps – 1st July 2014

Sean Lerwill dips (Credit: snhfoto)

First, I can’t believe it’s July. This year is going far too quickly!

Second, the reason this is going up today is because I went straight from my training to training a client and then straight to the cinema to watch Chef (well worth a watch by the way). When I got home the internet connection was playing up and hence writing a day late.

The session looked like:

Warm-up: mobility/press-ups/light DB press

  1. Dumbbell chest press. 3030. 10 – 12reps. 3 sets. Last set 2 x dropsets (20-30%) drop. 60secs rest between sets. (First two sets supersetted with isometric press-up wipers x 10.)
  2. Dumbbell pec flyes. 3030. 10 – 12reps. 3 sets. Last set 2 x dropsets (20-30%) drop. 60secs rest between sets. (First two sets supersetted with isometric press-up wipers x 10.)
  3. Cable cross over. 3030. 12 – 15reps. 3 sets. Last set 2 x dropsets (20-30%) drop. 60secs rest between sets.
  4. Hammer strength incline chest press.  12 – 15reps. 3 sets. Last set 2 x dropsets (20-30%) drop. 60secs rest between sets.
  5. Over head rope triceps cable ext. 12 – 15reps. 3 sets. Last set 2 x dropsets (20-30%) drop. 60secs rest between sets.
  6. Reverse grip triceps cable ext. 12 – 15reps. 3 sets. Last set 2 x dropsets (20-30%) drop. 60secs rest between sets.

Having taken the weekend off as a rest weekend, I can already feel more DOMS than I’ve had over the last month or so since my last 2-3day rest period.

Leg session later today!

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.

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