Week 1 – Workout #2

Ok so today was the second workout of the week! It is near enough the same FBW as Week 1 – Workout #1, but a couple of the exercises were swapped up, as you will see!

P.S. I reduced the rest time between sets for some of the exercises, which is why it may seem that the number of reps I managed dropped from last time.

Ok here goes:

Deadlift:
Deadlifting today was a pleasure as always… NOT… No I don’t mind deadlifting so much, its just the first time I have done it for a little a while and to say it took it out of me would be an understatement!

Warm Up Set: BillStarrDeadlift6x60kg
Set 1: 5x100kg
Set 2: 5x100kg
Set 3: 5x100kg

I could have definitely added more weight for all of these sets, but its the first session and I don’t want too pick up any injuries.

 

Bench Press:

Bench-Press

Warm Up Set: 15xbar
Set 1: 12×47.5kg
Set 2: 12×47.5kg
Set 3: 8×47.5kg
Set 4: 6×47.5kg

Still not hitting the 12 for the last two sets, but hopefully within the next two sessions I will be hitting those reps.

T bar row:
This was one of the exercises that the rest time was reduced for.

137_2

Set 1: 12x30kg
Set 2: 12x30kg (one rest)
Set 3: 12x30kg (four rests)

My goal for this exercise is definitely getting all the reps in each set out with now small rests, before putting the weight up further.

 

 

Military Press:
This is one of the exercises that the rest time was reduced for.

arnold-lifting-shoulder

 

Set 1: 12x25kg
Set 2: 12x25kg
Set 3: 12x25kg

 

Leg Press:

trey-brewer-leg-press-wallpaper

Set 1: 12x100kg
Set 2: 12x100kg
Set 3: 12x110kg

 

 

 

 

Hammer Curls/Dips Superset:

dips-chains

Set 1: 12x10kg/8
Set 2: 12x10kg/8
Set 3: 12x10kg/6 (big pause for both exercises)

 

 

 

 

 

 

So I then finished up the workout with:

Sit ups: 22, 20, 22
Press-ups in 1 minute: 25, 15, 10

For the press-ups in one minute, I leave one minute rest between sets, this really gives a massive chest, shoulder and tricep burn!

Overall today was a great session, I’m really looking forward to Tuesday to get back into the gym.

Here’s the song of the workout:

Thanks for reading guys!


Twitter: @SMsimplefitness

 

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