Do you still do your bench pressing at home with a barbell?
Yes, but not as intensely as work at the gym... just no motivation at home anymore if im honest
If there is a bench at the gym and a good selection of dumbbells then you can do the following:
Flat dumbbell press
Incline dumbbell press (30degrees)
Dumbbell flyes
Pecdec
Ok, sounds like a plan.
What do you say would be the best day to do these, baring in mind i expect that some of those are also quite hard on teh arms and shoulders as well as just teh chest?
Ive no problem training 5 days a week and swopping my plan around a bit if you think its worthwhile guys
So far we have this:
Monday = Arms day.
Pedal Bike (warmup)
10mins on level 6 at 90 - 100 rpm, heartrate ends around 150.
Tricep Pushdown:
40kg x8
2 sets
60kg x8
2 sets
70kg x8
1 sets
70kg to failure...
Tricep Curls:
40kg x8
2 sets
60kg x8
2 sets
70kg x8
1 sets
70kg to failure....
Dumbells:
Alternating Bicep curls, (18KG) 2 sets of 8
Hammer Curls, (18KG) 2 sets of 8
Side extensions, (8KG)2 sets of 8
Unsure of names of other two. Like a simple bar bell press but with dumbells, 18KG each hand.
Shin Split exersize:
Unsure of weight as yet. 3sets x 15reps
Wednesday = Legs day:
Pedal Bike (warmup)
10mins on level 6 at 90 - 100 rpm, heartrate ends around 150.
Leg extension machine (up)
30Kg x 10
2 sets
50kg x10
4 sets
60kg to failure...
Leg extension machine (down)
40Kg x 10
2 sets
70kg x10
4 sets
80kg to failure...]
Calve press. On Horizontal leg press:
50kg x8
3 sets
70kg x8
3 sets
Leg press. Horizontal:
40kg x8
3 sets
70kg x8
3 sets
80kg to failure...
Shin Split exersize:
Unsure of weight as yet. 3sets x 15reps
Friday = shoulders and back:
Pedal Bike (warmup)
10mins on level 6 at 90 - 100 rpm, heartrate ends around 150.
Lat pulldowns seated arms wide palms out:
40Kg x8
3 sets
55Kg x8
3 sets
60kg to failure...
Lat pulldowns seated arms close palms in:
40Kg x8
3 sets
55Kg x8
3 sets
60kg to failure...
Dumbbell rows
Weight and reps TBA
Seated Dumbell press
Weight and reps TBA
Side dumbell raises
Weight and reps TBA
Shin Split exersize:
Unsure of weight as yet. 3sets x 15reps
Tuesday And Thursday= CV at Gym or swim:
Pedal bike, rower, stepper, X trainer & crunches.