More of a chest/upperbody workout on Saturday:
I warmed up for 10 minutes on the stepper and 5 minutes on the rope pull and push
Before starting a light set of cable pulls,fly's and face pulls to completely warmup
I then performed cable fly's with a single arm cable row
Fly's at 10,12.5,15 and 17.5 for 8-10 slow and controlled reps
With rows at 17.5,22,27.5 and 30kg for 10 reps. -
Twisted grip and neutral grip Pull downs with individual cable handles the same as the workout before as I want to add size to my upper body!
Weights were 27.5,37,46 and a drop set of 56kg for 6 reps then down to 35kg till failure.
Before a set of 12 seated tricep presses at 16,20 and 24kg with close Grip push-ups till failure straight after each weight
I then used 16kg,14kg and 12kg Kettlebells for a circuit of 10 reps of lunging rows, shoulder presses and pull-ups till failure.
Continuing the Kettlebell theme I used
2 - 12kg bells each hand, performed a press and when reaching a marker to turn around pressed again as soon as you face the new direction!
There is no rest, you simply farmers walk for 30 seconds (or as long as you need) and then press the kettlebells above your head and repeat!
I did this 3 times as a finisher and was breathing out my backside! 😵😵
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