Happy Friday the 13th!
Today was an upper body day, concentrating on Chest, Biceps, Triceps, and Abs. Other than the Ab portion of the workout, 4-6 reps were the goal. As you’ll see, I need to increase weight on every exercise I did, since I hit 6 reps on each exercise and had plenty left at the end.
Chest, Biceps, Triceps, and Abs
Incline Barbell Bench Press warmup 70×10; 110×6
Working sets: 120×6; 130×6; 140×6
Barbell Curls: 55×6; 65×6; 75×6
Close Grip Bench Press: 95×6; 115×6; 135×6
Alternating Dumbbell Curl: 25×6; 30×6; 35×6
Triceps Pushdown: 65×6; 72.5×6; 80×6
Ab Circuit (All exercises are done once without rest, then the circuit starts again)
Crunch Machine 10-12 reps: 110×6; 120×6; 130×6
Lying Leg Raise failure: x13; x13; x13
Decline Crunch failure: x13; x23; x13;
I hope everyone has a great Friday. Tomorrow and Sunday will be HIIT cardio workouts (20 minutes each).
See you tomorrow!