Day 19 transformation

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.

Push Day

In this post I am going to explain one of my other workouts push day aka chest, shoulders and triceps. It is probably my favourite day out of the legs/push/pull split and it probably is for most of you as well because everybody loves working their chest. And if you’re doing this legs/push/pull split as I do, then you get to work your chest twice a week, can’t complain to that right?

Anyway more on to this subject about talking about this routine. I start the day off with chest, not just because I love working my chest, but because I can work my shoulders and triceps as well. Always start with your weak points when working a muscle group, so for me when working chest my weak point is my upper chest. But also my anterior deltoid (front deltoid) is another weak point so I get to work both of these muscles.  I mix up how many reps I do in each set so I can really hit those muscle fibres.  So for me I will choose a weight I can hit 10 reps with have a 60 second rest and hit the next set but this set will be selecting a heavy weight that I can only get 4-6 reps out of. On my last set I will do a light/medium weight that I can get 15-20 reps out of just to finish off that muscle.

 At the bottom of this post will be a table showing my workout, feel free to give it a try and edit it so that it suits you because we all know that one workout doesn't suit all people.

Feel free to comment with any recommendations on exercises or if you have any questions just leave a comment and I will get back to you as soon as I can.

Exercise	Sets	Reps	Weight
Incline bench press	5	Set 1 – 10 Set 2 – 4-6 Set 3 – 10 Set 4 – 4-6 Set 5 – 15-20
Flat Bench Press	5	Set 1 – 10 Set 2 – 4-6 Set 3 – 10 Set 4 – 4-6 Set 5 – 15-20
Tricep dips	4	10
Shoulder Press Dumbbell	4	10
Lateral raise	6	10
Front Raise	5	10
Skullcrushers	4	10
Tricep Pushdown	4	10