In Fit with Chris, I will discuss different
aspects of fitness. Discussing topics such as weightlifting routines and the
proper way of performing those workouts in detail. Also expounding on the many
different cooking ideas for dieting and the nutritional value of certain kinds
of food that will not cost you a lot of money but will help shrink the belly. I
personally will be going over my own weightlifting workouts and my meal preparation
for specific days of the week. I will be updating this blog one to two
times a week or more if I feel inspired to.
Since this is my first
post I will start with talking about a great chest and back weightlifting
workout that I had just earlier this week. It all starts with a good 5 mins of
stretching, after that then it is time to start the warm up. In the warm up I
enjoy using the Fly Machines, I do at least 3 sets of 20 repetitions or more.
If I do not feel that my chest is getting a good enough burn then I do another
set of 20 repetitions and focus on squeezing at the point when your hands are
brought together.
The first chest work out
I did includes bench press both on the flat bench and incline bench. If all the
bench presses are taken then you can use the chest press machines they do the
same thing as long as you focus on your technique. I did a pyramid set, started
with light weight and high repetitions and then as you go up in weight you go
down in the amount of repetitions. Starting with 135 pounds and I did 10, 8, 5,
3, 5, 8, 10 in repetitions each one increasing the weight by 20 to 25 pounds
and then decreasing as the repetitions increase again. This applies to both
flat bench and incline workouts.
Next
I moved to Dumbell Press both inclined and on a flat bench. As I started into
the workout I made sure to focus on feeling that burn and the contraction of my
chest muscles. I performed four to five sets of 10 to 15 repetitions per set. And
after those sets I swiched to three more sets doing incline and flatbench
dumbell flys. Again focusing on squeezing my chest with every repetition. Then I
finished my chest workout with doing cable flys with light weight and doing
four to five sets of 15 to 20 repetitions.
The
first back workout I did was assisted Pull Ups. I did them with around 85 to
100 pounds of assistance to allow me to focus on form and getting a good pump
in my back muscles. I go for 4 to 5 sets of 10 repetitions. After the Pull Ups I
move to cable lat pull downs incorperating both pulling down infront and behind
my head. Making sure that as I pull down behind my head I am not lifting more
then I am able to so I do not strain any muscles.
For the
last two back workouts I did were first the barbell pull over. I pushed for 4
to 5 sets of eight to 10 repetitions. Making sure that the weight was not too
heavy so that I could focus on form. The second and final back workout I did the
horizontal rope row. In this I did high repetitions and low sets, so 4 to 5
sets of 15 to 20 repetitions. Again form is very important and you need to feel
the squeeze in your back and focus on your elbows being pulled back and not
trying to use your biceps as much. This, I find, can help with feeling the burn
more in your back.
And
that is it for that workout. I really enjoyed the workout I had and would love to
hear from you readers on your opinions on this workout. Let me know if you
liked the workout or if you have any favorite specific workouts you want to share
I am more than willing to hear from you.
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