Hey guys! It’s been a while and the weekend has passed. Great news: I’m not sick so I’m making assumption that there was some air-conditioning problems at the old workplace which caused my fever-like symptoms, so as of today I’m back with 100% !
Last Wednesday I had my leg day and something went terribly wrong with the recovery, nevertheless I played floorball on Saturday and today my legs feel finally quite fine.
Today I intended to hit the gym and train my chest, shoulders and back. I’m thinking of switching my routine in to a two divided routine which will be done 4 times a week so the whole body gets trained 2 times a week.
Warm-up: Rowing machine 5 min
Incline bench press with dumbbells 3 sets with 15, 12, 10 reps
Flyes: 3 sets with 12, 8, 10 reps
Pec Dec- machine: 3 sets with 15, 12, 10 reps
Standing lateral raise: 3 sets with 15, 12, 10 reps
Seated dumbbell overhead press: 3 sets with 10, 8, 6 reps
Lying t-bar row, 3 sets with 15, 10, 8 reps
Dumbbell row, 3 sets with 10, 15, 20 reps (weights go down as reps go up)
Back extensions, 3 sets with 10, 10, 10 reps.
I hit this workout in just about over an hour, so the tempo was pretty intense and it felt like it afterwards. But as I’m writing this (finished training 30 min ago) my chest and shoulders are pumping as we speak, so guess I did something right!
Tomorrow it’s going to be training day for biceps, triceps, legs and abs so stay tuned!
Take care guys, you all are an inspiration!