Archives for Chest Press


Wednesday Workout

6 x 400m Sprints (1min rest between)

6 x 4reps Seated Chest Press 150kg,

2 x 2reps Seated Chest Press @ 170kg, 180kg

8 x 4reps close Grip Pull Down @ 110kg

10 x 20/40's

Wednesday Workout


 

Chest Press
Sets of 3 reps until you can't make 3reps.
100,110,120,130,140,150,160,165,167.5,170

Bent Over Row
Sets of 3 reps until you can't make 3reps.
50,60,70,80,90,100,110,115,120,125

5 x 20 Hanging Leg Raise
5 x 20 Crunch @ 16kg KB

15mins on the Spin Bike

Wednesday Workout


 
 

Chest Press
sets of 4reps working up to 2rep max: 90-155kg

Bicep Curls
sets of 4 reps working up to 2rep max: 30-60kg

Shoulders
4 x 6 DB Front Raise @ 16kg
4 x 6 DB Upright Row @ 40kg
4 x 20 round the worlds @ 20kg

5min Row

Tuesday Workout


Strength

  • 4 x 6 Chest Press @ 100kg
  • 4 x 6 Lat Pulldown @ 100kg
  • 4 x 6 Shoulder Press @ 50kg
  • 4 x 6 Bicep Curl @ 45kg
  • 4 x 6 Dips @ 40kg
  • 15min Ride

 

These free workouts have been compiled by our Personal Trainers for you to use at home, in the gym or at the park to help you improve your personal fitness (our Personal Trainers also complete each workout prior to posting).

Regards,
RAWNRG Team.