Hey guys! So this is the workout i did yesterday to hit Chest, Biceps, and Abs. I know this workout won’t work for everybody, but i did some experimenting before i knew what workouts worked best for me. So i hope this works for some of you, and/or helps you realize what does and doesn’t work for you!
warm up set 1×10 /45
- 2×10 /55
- 2×8 /65
- 1×8 /75
Depending on what i’m doing that day which today was a lighter day, my weight varies. so my 1 rep max for bench is 100 pounds. So if I’m working up to my max i normally do one set and less reps.
Dumbbell Chest Press
then i superset my dumbbell chest press with dumbbell flies
One Arm Dumbbell Chest Press
right arm 3×10 /15
left arm 3×10 /15
So the weight, reps, and sets all stayed the same because the weight for me was a medium difficulty. I knew i had two more exercises to get through so i didn’t want to push myself to failure.
last rep hold for 30 seconds on each set
And that’s all i did for my chest workout, and my workout isn’t the same everytime i do it. I change up the weight, rep, and sets depending on if it’s a heavy day, light day, or both.
Dumbbell Bicep Curls
my ab workouts vary on how I’m feeling that day actually. and i only do about 2-3 exercises when i do them. weightlifting requires lots of core strength so i always force myself to do them even if i’m tired (or starving).
toe touchers is when your opposite hand and foot touch when you lift up to crunch with you abdominals.
That was my work out for the day! I hope this helps anyone in need, thank you so much!