So had a great push session today, really focusing on the negatives and hitting that 4 second on the negative and 2 seconds on the way up. Started off with the incline dumbbell press and really noticing some strength gains. Started one 18kg dumbbells for 10 reps and have progressed to 22kg dumbbells for 8-10 reps. That's another thing I want to speak to you guys about, don't be afraid to up the weight even if you only get 4-6 reps out of it. In due time you will be able to gain the strength and on the weight you only get 4 reps out of you will be able to get 10, 12 or even more. Dropset the weight if you hit 4 reps that's great now without rest get a lighter weight and hit as many reps as you can, that way you will really work that muscle.
The rest of my workout went as followed
- Incline Dumbbell press - 5 sets of 10 reps
- Flat Dumbbell press - 5 sets of 8 reps
- Incline Dumbbell flies - 4 sets of 8 reps
- Cable crossovers - 3 sets of 15 reps
- Pec dec - 3 sets of 8 reps
- Military press - 4 sets of 8 reps
- Lat raise - 6 sets of 10 reps
- Machine lat raise - 2 sets 10 reps
- Tricep pushdown - 5 sets of 12 reps
- Tricep extension - 4 sets of 10 reps
- Machine tricep dips - 4 sets of 12
That is my routine as followed, give it a go and if you have any questions then don't be afraid to ask them I will be more than glad to help.
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