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Chest and triceps – 26th July 2014

Sean Lerwill model shot

On Saturday after a client in the afternoon, Kate and I trained together in the gym for the first time in a while. What better than the cliché training split of chest/tris!

The session looked like:

Warm-up: mobilisation of the shoulder and elbow. Light db press.

  • 1. GVT dumbbell chest press. 10sets. 10reps. 3030 tempo. 4 sets incline, 2 sets flat, 3sets decline, 1 set incline.
  • 2. Triceps rope cable ext. 5sets. 10-12reps. 3030 tempo.
  • 3. Close grip bench press. 5sets. 10-12reps. 3030 tempo.
  • 4a. Cable crossover. 3sets. 10-12reps. 3030 tempo.
  • 4b. Isometric press-up wipers. 3sets. 10-12reps.

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.

Out now: The Ration Pack Diet
Plus: Pass the PRMC