NO CHEST PRESS & PULL WORKOUT3 min read
NO CHEST PRESS & PULL WORKOUT
I’ve come to grips that I have an elbow issue that I need to take care of by not pressing so much. Todays workout, well I did it Sunday, was a chest workout without having to press (push) at all. Here’s the workout
High Cable cross overs
The best way to explain this chest workout is this video by Chris Jones. I watch a lot of his videos and get a lot of valuable information. He labels this workout as THE DIRTY 30’s. I did 4 sets of these.
I superset these with 10 Wide Grip Lat Pull Downs & 10 reverse grip close lat pull downs. 4 Sets
2nd workout was low to high cable cross overs. 10 reps, then immediately attack the upper pecks with the cable crossovers again. All together that was 20 reps.
I super set that with close grip pulldowns, then went to the seated close grip pulls for 10 reps. In theory it was a triple set. I did 5 sets between all 3. My goal was 100 reps.
3rd workout was 3(12) overhead dumbbell pulls, superset with 3(12) straight bar pull downs.
4th and final workout was 3(15) incline db flys superset with 3(15) bent over db rows.
Now that weight training was over, its time for CARDIO!
I have this tabata app (https://itunes.apple.com/us/app/smartwod-timer-crossfit-wod/id1248966041?mt=8 ), which i recommend you install on your phone. It’s changed a lot on how I program workouts for myself and clients. I did a run on the treadmill, 5 minutes, 20 seconds on, 10 seconds rest, for 10 rounds. After my last round, I ran steady until I hit one mile. That took about 11 minutes or so.
Same tabata format, 20 seconds on, 10 seconds off, now it’s 20 rounds. Battle ropes, superset with jump ropes, which times out to 10 minutes.. That’s a tough one right there. My rear delts were burning during the jump ropes.
That was Sundays workout. I hope you all have a fantastic week. Keep me posted on your fitness progress.
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