Todays Chest & Back Weight Lifting Exercises
22
Feb.
Warmup
- 1 mile run (my shins are still KILLING me! I hope they heal soon…)
Boxing Training
- Speed bag work
- Jumping rope
- Heavy bag work
- Rope dips (forward)
- Rope dips (backwards)
- Heavy bag work
Weight Lifting
- Superset 1
- Dumbbell chest press w/ 60 pound dumbbells (2 sets of 10)
- Dumbbell chest press w/ 70 pound dumbbells (2 sets of 10)
- Machine seated row w/ 100 pounds (2 sets of 10)
- Machine seated row w/ 115 pounds (2 sets of 10)
- Decline situps (4 sets of 10)
- Superset 2
- Decline dumbbell chest press w/ 50 pound dumbbells (3 sets of 10)
- Lat Pulldown w/ 115 pounds (3 sets of 10)
- Superset 3
- Machine Rear Delt Row w/ 50 pounds (3 sets of 10)
- Lever Seated Fly w/ 130 pounds (3 sets of 10)
- Underhand closed grip pulldown w/ 110 pounds (3 sets of 10)
Cooldown
- none today….sweat plenty and couldn’t run anymore with my shins throbbing