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: 6x60kg
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:
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.
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.
Set 1: 12x25kg
Set 2: 12x25kg
Set 3: 12x25kg
Leg Press:
Set 1: 12x100kg
Set 2: 12x100kg
Set 3: 12x110kg
Hammer Curls/Dips Superset:
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