Chest and Abs

The very first day of my new workout cycle was completed today. And let me tell you... it was a dooseee!

Chest used to be an easy day for me, not any more. Thanks Dane!

As I mentioned earlier, Dane, a trainer in Seattle made this new program for me. The next few paragraphs I simply copy and pasted out of the email Dane sent me.

Week 1 is "Fixed Motion and Power." This is any movement or workout that keeps both sides of your body "tied." Pretty much barbell lifts and machine lifts.

Your focus: breathing, your core, and form form form!

Rest: 60-90 sec between each set/superset/compound set

Sets: 4; superset with accompanying muscle group

Rep range: 8-12. Always work to the top of your range. Start at 12, if you reach 12 reps easily increase your weight by a comfortable increment and again try for 12 reps, or failure, which ever you reach first. Every time you reach the top of your rep range, increase your weight.

Day 1: Chest and Abs

Barbell bench press
Reverse grip barbell incline press
Standard incline press
Pec-deck machine flye's
Machine press
*Build Your Own Abs (choose from list below)

Day 2: Back and Posterior Chain (compound sets)

Wide grip Lat pull down
         -> seated wide grip cable row
Reverse close grip pull down
         -> seated neutral grip mach row
Neutral grip pull down
         -> seated underhand cable row
Bent over barbell row
         -> straight arm pull down
Straight leg deadlift
         -> smith machine rear shrug**

Cardio 20 min. Moderate intensity.

Day 3: Shoulders and Arms

Power snatch
          -> barbell curls
Push press
          -> preacher curl
Bridge presses***
          -> reverse grip barbell curls
Barbell front raises
          -> skull crushers
Machine shoulder press
          -> O.H. E-z bar tri extensions

Day 4: Legs and Abs

Barbell squat
Barbell front squat
Leg press
Quad extensions
Lying hamstring curls

Build your own abs.

Day 5: Free Day, Core and Cardio

I will leave this day up to you. Whatever you feel has been neglected through the week go ahead and work that. Do some core/ab work and then do some light to moderate cardio on the bike to loosen up the legs.

Day 6: REST

Day 7: Cardio

Moderate to high intensity.

Build Your Own Abs:

Upper abs: crunch, weighted crunch, cable crunch, decline cable crunch, machine crunch, roman chair sit-up, supported crunch, exercise ball crunch, medicine ball throw.

Lower abs: reverse crunch, hip thrust, scissor kick, exercise ball roll out/in, reverse incline crunch, hanging run in place, hanging leg raise, hanging knee raise.

Obliques: oblique crunch, bicycle, jackknife, decline medicine ball twist, crossover crunch, standing oblique cable crunch, Russian twist.

So this is what my workout looked like today. I did make a few adjustments to Dane's plan. 
Dumbbell Bench Press - 4 sets of 27.5 (each arm) of 12, 12, 10, 8 reps
Roman Chair Straight Leg Raises - 4 sets of 15 reps           

Incline Press - 1 set of 27.5 (each arm) of 8 reps; 3 sets of 22.5 of pounds, 11, 10, 10
Scissor Kicks - 4 sets of 40 

Pec Deck machine Flyes - 2 sets of 55 pounds, 10, 10; 2 sets of 40 pounds, 12, 12
Decline Sit Ups - 4 sets of 10 

Machine Press - 4 sets of 55 pounds, 12, 10, 10, 10
Russian Twists - 4 sets of 10 pounds, 20, 20, 20, 20

Time: 55:59
Calories: 364
Max HR: 163
Average HR: 134


  1. Thanks for sharing! Your plan looks tough!

  2. Looks like a good workout! Thanks!