My weight is currently at 114lbs. Which is good, although ideally I’d like to lose 4 more pounds. Been feeling a little bloated lately, probably due to the fact that I haven’t been drinking enough water and Aunt Flow is about to make her monthly visit. Goddamn water retention.
Anyway here’s today’s workout:
Warm-up: Cycling machine – 10 mins
Barbell Close Grip Bench Press – 5 sets x 8 reps
Lie supine on bench with upper chest under bar. Grasp bar with wide oblique overhand grip. Disengage bar by rotating bar back.Lower weight to upper chest. Press bar until arms are extended. Repeat. Keep your elbows close to the side of your body when lowering the barbell. Range of motion will be compromised if grip is too wide.
Alternatively, you can use dumbbells if you aren’t confident about using the barbell.
Press dumbbells up with elbows to sides until arms are extended. Lower weight to sides of upper chest until slight stretch is felt in chest or shoulder. Repeat.
Dumbbell Incline Fly – 5 sets x 8 reps
Lower dumbbells to sides until chest muscles are stretched with elbows fixed in slightly bent position. Bring dumbbells together in hugging motion above upper chest until dumbbells are nearly together. Repeat.
Keep shoulders internally rotated so elbows point downward at bottom position and outward at top position.
Dumbbell Pullover – 3 sets x 8 reps
Lie upper back perpendicular on bench. Flex hips slightly. Grasp one dumbbell from behind or from side with both hands under inner plate of dumbbell. Position over chest and keep elbows bent slightly throughout exercise.
Lower dumbbell over and beyond head until upper arms are parallel to torso. Return and repeat.
Lower body extending off of bench acts as counter balance to resistance and keeps upper back fixed on bench. Avoid hips from raising up significantly. Actual range of motion is dependent upon individual shoulder flexibility. Keep elbows fixed at small bend throughout exercise.
If you find trouble balancing or maintaining your form, use a stability ball – that’s what I do it.
Dumbbell Decline Bench Press – 3 sets x 8 reps
Sit down on decline bench with feet under leg brace and dumbbells resting on thigh. Lie back with dumbbells. Position dumbbells to sides of chest with bent arm under each dumbbell.
Press dumbbells up with elbows to sides until arms are extended. Lower weight to sides of chest until slight stretch is felt in chest or shoulder. Repeat.
Stirrup should follow slight arch pattern, above upper arm between elbow and chest at bottom, traveling inward over each shoulder at top.
End off with 15 mins on the rowing machine.
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Making smoked salmon pasta for lunch, sooo looking forward to that after this workout!
Images & description from ExRx.net