July 2, 2014In Sean's SessionsBy Sean Lerwill2 Minutes

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!