Friday, November 30, 2012

Workout: Chest and Tri's

Gosh, I love lifting heavy! I actually tend to love whatever type of workout I'm doing at the time I suppose, but right now I'm especially loving the heavy stuff. I'm sore same day, seeing progress and increasing weight every week. It's awesome. I'm also eating lots and haven't come anywhere near a calorie counter in a while. Even more awesome.
The next workout on my list to share is chest & tri's. I'll admit, chest day is my least favorite, but I know it's important to do so I suck it up and give it my best!
Incline bench press- 3 sets of 10- I just do the bar which is 35lbs.
Barbell Incline Bench Press - Medium Grip
Flat bench dumbbell chest press 3 sets of 8-10- I used 20lb dumbbells. 
Dumbbell Bench Press
Super set with flat bench dumbbell flys 3 sets of 8-10- I used 15lb dumbbells
Dumbbell Flyes
Stability ball pushups- 3 sets of 10
Skull crushers 3 sets of 8- I used 40lb barbell
Lying Triceps Press
Overhead tricep extension 3 sets of 10- I used 25lbs, 30lbs, then 35lbs.
Standing Dumbbell Triceps Extension
Rope pushdown super set with dips- both 3 sets of 10. I used 40lbs for the first set of pushdowns, then dropped to 30.

Triceps Pushdown - Rope Attachment

Bench Dips
*Photo's courtesty of
Happy, happy, happy Friday!!


  1. Great work out. I love heavy lifting too. It provides awesome results.

    -I'm still working on the stability ball push ups. It is hard trying to stay stabilized on that thing. lol I end up falling over every time.

  2. I LOVE this workout! Can't wait to try it. Chest would be my least favorite day too probably because it's hard for me to build up and I get frustrated but I have to learn to take it one day at a time and not get discouraged.

    HAPPY FRIDAY TOO YOU TOO!!! LOVE weekends!!!!!

  3. I'm going to try this workout tomorrow morning. Thanks for posting! I always look at your blog for motivation. :)

  4. I love lifting heavy too!! I wish I had a spotter though. That would allow me to lift much heavier :(

  5. I'm also seeing the benefits of lifting heavy - have you been doing any cardio with these heavy weight lifting days? Thx again!

  6. Awesome. I love heavy lifting. Sure makes you hungry though. :)


Recent Posts