Wednesday, October 15th, Chest day. It's just under 3 weeks now
until IBFA so its 100% focus on the end goal. Today's session is a short and
serious weight session followed by a quick cardio stint and then it'l be back
later on for back.
But anyway Chest Day, I love this day, one of my favourite body
parts to train. So lets get into it.
I start as always with a 12 minute walk to the gym, then its time
to warm up and stretch. Being three weeks out now injuries are a big concern so
this is crucial.
Abs next so this morning it was 4 sets of crunches to failure with
30 seconds in between sets, the crunches are just basic crunches but with my
feet up over an exercise ball.
Then into one of my favourite exercises for chest incline dumbbell
press, I love the feel and the squeeze you can get with the dumbbells and this
is great for getting that last bit of definition to come through leading up to
the show. I will mix this up with incline barbell press for extra strength and
power but for the next three weeks its all dumbbells for me.
Anyway here is the whole routine for chest day:
My full Chest routine:
Stretches -10mins
Incline dumbbell press - 4 sets of 10-12 reps
Flat dumbbell press - 4 sets of 12 reps
Incline dumbbell flyes - 4 sets of 15 reps
Plate loaded machine - 4 sets of 12-15 reps
Dips - 4 sets to failure
10 minutes on the stairmaster (steady pace)
Stretching - 5mins
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