Chest, Back and Triceps – Sunday, July 18th 2010
Posted on | July 18, 2010 | No Comments
Went to the gym around 9:00 a.m. this morning. I usually don’t go on Sundays but I liked how quiet the gym was. Had the place to myself…anyway here’s the workout I did: (weight x reps)
1. Flat Bench Press – 95 x 15, 135 x 10, 160 x 8, 185 x 8, 205 x 6, 225 x 4
Superset with:
2. Wide Grip Pullups (bodyweight) – 6 sets of 10 done immediately after each set of benches
3. Incline Dumbbell Presses – 45 x 10, 60 x 10, 70 x 8, 75 x 9
Superset with:
4. Narrow Grip Pullups (bodyweight) – 1 x 12, 1 x 9, 1 x 9
5. Pec Deck Flyes – 7 sets of 10 with 90 pounds resting only 30 seconds between sets
6. Hammer Strength Pullover Machine (90 pounds) – 1 x 10, 1 x 12, 1 x 10, 1 x 10, 1 x10, 1 x 8, 1 x 5
*Incredible pump at this point*
7. Tricep Rope Pushdowns (60 pounds) – 4 sets of 10 and 3 sets of 8
Got a great pump in my upper body today especially in my triceps. Even though I only did 1 exercise that directly hit the triceps, they got some good residual work from the presses and even from the pullovers which gives them a really good stretch.
I love doing my pullups in between sets of bench presses because it has definitely minimized the pain in my left shoulder and is allowing me to feel completely warmed up in the shoulder region which is key to feeling good on bench press movements, plus it allows me to get a little extra work in for my lats each week. Also it doesn’t really diminish my strength on the presses because it’s a pulling movement and while I’m doing those my chest is getting rest. Overall it does make for a harder, more taxing workout but I like doing this routine and I’ll probably stick with it for a little longer.
Tags: back and triceps workout > back workout > bench 225 > bench 225 for reps > brian roy > chest and back workout > chest and triceps workout > Chest Workout > flat bench press > great pump > hammer strength pullover machine > incline dumbbell press > myinsanemusclegain > narrow grip pullups > pec deck flyes > pullups > rope pushdowns > tricep rope pushdowns > triceps workout > wide grip pullups
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Welcome to My Insane Muscle Gain Blog. My name is Brian and I have recently made an incredible body transformation. You see, from January of 2009 to June of 2009 I was able to sucessfully pack on 25 pounds of Rock Solid Muscle Mass without having to resort to dangerous drugs and without spending a small fortune on supplements. I just busted my ass in the gym and ate like a machine during those 6 months and it truly paid off for me, but I'm not done yet! I wanted to start documenting my progress on this blog as I go forward in my quest for bigger muscles and I want to help as many others who find themselves unhappy with being skinny and weak to transform their bodies as well.
I'm originally from the Boston area, but about 7 years ago, my lovely wife and I moved to Sunny Florida, where we continue to reside.
I love bodybuilding. I love the challenge, the dedication and hard work that goes into looking and feeling my best.
I am currently focusing on being able to help others achieve their fitness goals and dreams. I hope to inspire you to become your best.
Take Care,
Brian
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