3d • General discussion
Chest Day
Stairmaster level 7 5 min
Cable rotator cuff internal and external rotation 2x10
Smith machine incline bench press 5x5
Flat bench dumbbell press 3xfailure(14,12,15)
I got 12 on the second set because I only rested 45 seconds
Rest periods play a huge role in your performance and benefits. Shorter rest periods leads to more sweat, increased fat burning and slight cardiovascular improvements.
Longer rest periods are good for lifting heavier, increased strength in the long term
Pec fly machine 3x15
HIIT circuit 3 rounds 30 sec rest
Decline push ups 20
Ab wheel 20
V up sit ups 20
Dumbbell Triceps’s kick backs 20
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Chest Day
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