Fun Chest and Back workout

                In Fit with Chris this week I am going to share my last chest and back workout that I did the other day. After stretching I did a chest warm up with the chest fly machine doing four sets of 20 repetitions (reps). Then I moved to doing incline dumbbell press doing heavy weight for five sets of five reps. When I was doing those reps I made sure to squeeze my chest at the contraction point.

                After incline I moved to flat bench dumbbell press. Doing heavy weight for five sets of five reps also making sure that when I press the dumbbells I try to feel that squeeze at the top. When I finished with those five sets I added a drop set with 10 pound lighter weights. The next thing that I worked on is doing kneeling chest fly’s on the cables and alternating them with pushups. So I would do 10 reps on the cables then move into 10 pushups. I did that two times and then added weight to the cables and continued to do that until I was unable to do the second set of pushups.

 

                I then did four sets of 20 reps of lat pulls with pretty light weight. After the lat pulls I went into doing single arm dumbbell rows alternating each arm and using heavy weight. I did five sets of five to eight reps and then a drop set that the end of those. Then I did Rope Rows doing five sets of 15 to 20 reps making sure to increase the weight the last two sets. And I did a drop set after those five sets to finish it off. The last thing that I did was bent over rows doing four drop sets focusing on form not weight.

 

                That is it for that workout, if you have any comments or want to share workouts that you have done feel free to let me know. Thank you for taking the time to read and keep up with this blog.

Sources: (http://cms.bbcomcdn.com/fun/images/2015/10-best-chest-exercises-for-building-muscle-graphics-pec-deck.jpg)( http://cms.bbcomcdn.com/fun/images/2015/10-best-chest-exercises-for-building-muscle-graphics-incline-dumbbell-press.jpg)( http://nutribody.com/wp-content/uploads/2015/11/THICKEN-UPPER-AND-MIDDLE-BACK-ins1.jpg)( https://i.ytimg.com/vi/DQd8zvURUOI/maxresdefault.jpg)( http://www.obsessyourself.com/wp-content/uploads/2014/02/Single-Arm-DB-row.jpg)( https://www.popworkouts.com/wp-content/uploads/2012/06/lat-pulldown.jpg)( https://i.ytimg.com/vi/J5tGFVqb7ig/maxresdefault.jpg)( https://i.ytimg.com/vi/UUwSKJjx9Go/hqdefault.jpg)( https://s-media-cache-ak0.pinimg.com/600x315/12/55/3b/12553be34bdc380f65a7fac6b48dc8a1.jpg)

At home work out

This week on fit with chris I would like to talk about a work out that you can do at home. So many people say that they do not have time to go to the gym and in a way that is true. Something that you will learn early on is you will never find time to go to the gym, you need to make time. To get a decent work out you do not need a fancy gym or lots of weights or even a treadmill. All you need is the proper knowledge of different exercises and the drive to make time to do them.

                Before you start you always stretch, 10 minutes of stretching is better than 10 weeks recovering from a pulled muscle. After stretching it is good to get blood pumping so start with doing burpees. You start by dropping down and doing a pushup and then get up and reach above your head and jump. Do these consistently for a minute, or as close to a minute as you can for five minutes resting for 10 to 15 seconds in between minute sets. This should help you get pumped up and ready for more exercise.

                You can then move into doing five to six sets of 25 to 50 repetitions (reps) of classic pushups. Make sure that your form is good and your back is straight when you go down and come back up. After doing those sets you can move to doing diamond pushups. With these you bring your hands close together touching your thumbs and go down and up like a pushup. This will work more of your triceps then your chest. If you are not able to do these then try just sliding your hands a little farther apart till you can and over time work up to the proper form. Just like the pushups try to do five to six sets of 25 to 50 reps focusing on form.

                Legs are the next step in this home work out. Start out with doing goblin squats, no weights. Goblin squats are very similar to normal squats but you usually hold a dumbbell up by your chest with both hands for extra weight. Try to do four or five sets of 20 to 25 reps and focus on going down to the point when your thighs are parallel to the floor. The next thing to do is Donkey kicks, you kneel on the floor and kick back on leg at a time working your glutes or butt. Do four sets of 20 reps on each leg, make sure you feel that squeeze when you lift your leg up.

                And the finisher for this at home work out is doing lunges. Give yourself plenty of space and room so that you are able to do 10 to 15 lunges in a row. Do this four to five times or until you are unable to do a lunge, it is up to you. That’s it for this week’s fit with chris. Thank you for reading and please feel free to comment below. Stay tune for next week’ fit with chris post.

Source: (http://optimumbody-fitness.com/wp-content/uploads/2014/01/burpee.png)( https://raykliu.files.wordpress.com/2015/02/diamond-push-up-1.jpg)( http://www.workouthealthclub.com/wp-content/uploads/2014/09/pushup-plus_470x360_1.jpg)( http://assets.menshealth.co.uk/main/thumbs/28351/goblet-squat-SeI9iu-promo__square.jpg)( http://healthxtourism.com/wp-content/uploads/2016/03/Donkey-kicks-exercises.jpg)( http://www.oxygenmag.com/content/content/9831/plyo-lunge.jpg)

Cardio ... UGH!!!!

                This week on Fit with Chris I want to talk about one of the things that no one likes to do at the gym, Cardio. I personally cannot stand doing cardio, I am all about the anaerobic exercises. When I do cardio usually like to do the stair stepper for around 15 to 20 minutes setting it at level five and keeping my heart rate up above 120 beats per minute. Another type of cardio I do is getting on the treadmill and setting the speed to three and putting the incline to 15 and walking for 25 to 30 minutes.

                The reason why I do these types of cardio is that they do not require you to run or even jog to get a good cardiovascular workout without putting too much pressure on your knees. If you like running and are worried about hurting your knees all you need to do is try to find places to run that have asphalt or even just running on grass instead of running on concrete. Running on concrete can, over time, hurt your knees because it has no give in it when you run on it.

                If you are not too worried about your knees then I have a few other cardio workouts that will make your legs turn into jelly. One that is a good “go to” workout is doing bleachers, the bigger the better. What I do is I run up the right side of the bleachers and then jog across the top level and then jog down the left side and then sprint across to the right side again and do it all over again five to six times. I will do this probably three or four times making sure to rest for about 30 seconds between each round.

                And if you are not able to do any of these then a great cardio workout you can do is

swimming laps in a pool. I personally do not do swimming much because I have the gym, but swimming 15 to 20 laps in a pool would be a great workout. That is it for Fit with Chris this week, if you have any questions or comments please feel free to say what is on your mind.

Sources:(http://www.bodyreviewers.com/wp-content/uploads/2015/05/cardio-is-a-must.jpg)( http://cms.bbcomcdn.com/fun/images/2014/when-is-the-best-time-to-do-cardio_16.jpg)( http://cms.bbcomcdn.com/fun/images/2005/dex2_bleachersrun1.jpg)( http://watchfit.com/wp-content/uploads/2015/03/fat-burning-cardio-workout1-1024x682.jpg)(http://blog.codyapp.com/wp-content/uploads/2013/04/swim_workout_beginners.jpg)

Legs and Shoulders

Today I will share my leg and shoulder routine I did yesterday. First I have to mention that I have had issues in the past with doing shoulder workouts. In high school I sort of messed up my right shoulder and it has made it difficult to get a good shoulder workout but as long as I take my time warming up I am usually okay.

Now the first thing I did after stretching out the legs and shoulders I did three sets of 20 repetitions (reps) with the leg extension machine. After doing the first set I increased the weight each set to get a bigger pump in my legs and I did an extra one or two sets of 10 reps at the end with heavy weight. I then moved on to the leg curl machine doing three sets of 20 reps and like the leg extensions I made sure to increase the weight each set and threw in one or two sets of 10 reps at the end.

Then I went to the leg press and since my legs were warmed up I started with three 45 pound plates on each side doing one set of 10. I then added another plate on each side and did another 10 reps. I did two sets of five reps adding two plates each set. I then added 25 pounds on each side and did another five reps to finish off with.

After that I did a superset with Arnold presses for shoulders and calf raisers. I did five sets of 15 to 20 reps for each exercise alternating back and forth. With the calf raisers I increased the weight by around 20 to 40 pounds each set. And with the Arnold presses I started light on the weight and slowly increased only when I felt comfortable with the weight.

Next I alternated two shoulder exercises because I did not have a whole lot of time to workout yesterday. I alternated rear delts with front delts doing front delt raises with a 25 pound weight from the bench. And with the rear delts I did revers dumbbell flys sitting not standing. Doing five sets of 10 for each exercise alternating back and forth and resting a few seconds between each.

             The last thing I did was shoulder raise machine doing three sets of drop sets starting heavy and taking off five or so pounds each set without stopping. And that is it for fit with Chris this week thanks for reading and if you have any questions about my posts feel free to comment. Tune in next week for a surprise post.

Sources: (http://cms.bbcomcdn.com/fun/images/2014/8-ways-to-make-your-rear-delts-roar-4.jpg)( http://www.bodybuilding.com/images/2016/january/5-leg-workouts-for-mass_03.jpg)( http://2.bp.blogspot.com/-O55qJw-hWvk/VGxGJgBGQVI/AAAAAAAABGM/y79iIICxlAo/s1600/Leg%2BExtension.png)( http://www.musclemag.com/content/content/6532/SeatedLegCurls1.jpg)( http://bodybuilding-wizard.com/wp-content/uploads/2014/04/machine-seated-calf-raise-2.jpg)( http://www.sweatlikeapig.com/wp-content/uploads/2012/07/arnolddiagram-470x260.jpg)( http://cdn-mf1.heartyhosting.com/sites/mensfitness.com/files/d6/images-mf-209384-11587.jpg)( http://cms.bbcomcdn.com/fun/images/2015/machine-lateral-raise-2.jpg)