Monday, July 23, 2007

Chest/Shoulders/Tricep Workout

Hey Gang,

Like I said before, I'm going to try to change as many of the workout variables weekly as possible. From sets & reps to the number of days you workout per week. This will help keep it fresh, really challenge your body and get you the results that you want. The first workout that I list will be primarily a gym workout. The second will be a "Gut Check" workout that can be done at the local playground, home or at the gym. I'm going to start off this Monday with the Push muscles; chest, shoulders and triceps. Try to use as heavy of weight as possible for each set and move quickly between exercises. Each exercise will be performed for 2 Sets of 10-12 Reps.

-Easy One Mile warm-up Run

  • Barbell Bench Press
  • Overhead Press
  • DB Incline Press
  • Standing DB Arnold Presses
  • Triceps Pressdown
  • Cable Flyes
  • Cable Rear Deltoids Cross-overs
  • Parallel Bar Dips
  • Front Raises
  • Close-grip Bench Press
  • DB Kick backs
  • Weighted Sit-ups
  • Hanging Knee Raises

* I like to perform and time the Gut Check Workout as soon as I'm done with the above workout. It'll only make you that much stronger if you do it while you're tired rather than doing it fresh all the time. Suck it up and knock it out!

Gut Check Workout
  • 50 Jumping Jacks - one count
  • 50 Overhead DB Presses - 3o lbs
  • 50 Push-ups
  • 50 Bench dips
  • 50 Ab crunches
  • 30 Jumping Jacks - one count
  • 30 Overhead DB Presses - 3o lbs
  • 30 Push-ups
  • 30 Bench dips
  • 30 Ab crunches
  • 20 Jumping Jacks - one count
  • 20 Overhead DB Presses - 3o lbs
  • 20 Push-ups
  • 20 Bench dips
  • 20 Ab crunches

Email me at and let me know what ya think of these workouts. I would appreciate the input. It'll help me improve them for future use. Have a great day!

Joe Decker

1 comment:

Anonymous said...

this workout was great. some really good basic exercises. i especially like the 2x12 format. this keeps the heartrate going and lets you add higher weight to each lift. the following gut check was equally as impressive and effective. i always enjoy the power of the pyramid and this lets you hunker down in one spot and hammer out these exercises. i needed to lower the overhead DB lbs. and use a seated bench for my back. all good stuff, Douglas