Tags

, , , ,

Today’s Workout

Shortcut to Shred/ 1-2-3 Lean Program (weeks 1-3)Close
Exercise Sets Reps Muscle Group Previous Results Reps x Weight
Bench Press 4 9-11 Chest 11 x 95lbs
11 x 95lbs
11 x 95lbs
11 x 95lbs
9/160.0 9/160.0 9/160.0 9/160.0
Incline Dumbbell Press 3 9-11 Chest 11 x 95lbs
11 x 95lbs
11 x 95lbs
11/55.0 11/55.0 25/55.0 
Smith Machine Decline Bench Press 3 9-11 Chest 11 x 95lbs
11 x 95lbs
11 x 95lbs
11/135.0 11/135.0 25/135.0 
Dips 4 9-11 Chest 11 x 105lbs
11 x 105lbs
11 x 105lbs
11 x 105lbs
11/184.0 11/184.0 11/184.0 25/184.0 
Close-Grip Bench Press 4 9-11 Triceps 11 x 65lbs
11 x 85lbs
11 x 85lbs
11 x 85lbs
11/110.0 11/110.0 11/110.0 20/110.0 
Cable Crunch 3 9-11 Abs 11 x 35lbs
11 x 42.5lbs
11 x 50lbs
11/90.0 11/90.0 30/90.0 
Smith Machine Hip Thrust 3 9-11 Abs 11 x 45lbs
11 x 45lbs
11 x 45lbs
11/160.0 11/160.0 11/160.0

Day 1 of Jim Stoppani’s (www.jimstoppani.com) Shortcut to Shred. This workout begins 3 days of compound exercises like dips and bench press. The last three days are single-joint exercises like dumbbell curls and such.

Today, besides the weight routine, I added a Machine Bench Press Tabata and a Dip Machine Tabata. A Tabata routine looks like this:

Bench Press x 20 seconds; Rest 10 seconds (8 iterations) During the 20 seconds you do as many repetitions as you can. By set 7 and set 8 your muscles should be screaming.

This was followed by a Dip Machine Tabata.

I ended the workout with 30 minutes of cardio.

See you, folks, tomorrow!!!

Advertisements