You got up, got dressed, got to the gym: now what? It can be daunting trying to find your place at the gym. Below is a sample workout that Preston and I do for chest day. If you are more interested in a total body plan, rather than segmented days, check out my total body workout.
The first column is the lift or exercise you will be doing. The second column is the sets listed first and then the reps. Reps make up one set: you will do 12 tricep extensions, rest, and repeat two more times.
Choose a weight that pushes you, yet is not overly exerting. You want to be able to complete the number of reps; you’re not trying to max-out here. And yes, I complete this exact workout with Preston (with about half the weight he does)! You can all do it too.
|Lift||Sets X Reps||Notes|
|Bench press||4 X 12|
|Bent over tricep extensions||3 X 12||I usually do these posting on a bench|
|Dumbbell flys||3 X 12|
|Triceps extensions||5 X 12||Standing using a rope. Bringing the ropes down to either side of the hips works the lateral head more|
|Dips||3 X whatever you can do||I never use weight on these as it can put a lot of stress on the shoulders|
|Decline bench press||3 X 12||Hits more upper pecs than regular bench Press|
|Calf raises||3 X 12||I like to do calf raises every day|
When you complete this, feel free to do 10-20 minutes of cardio. The legs did not get much work today, so I like to use the stationary bike.
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Xoxo, Stay consistent out there