We are starting a new 12 week training cycle so I thought I might post up some sample training sessions. For myself it means training 6 days a week (each week I hit one bodypart twice a week) and 6 days of cardio as well. Yesterday was chest training. We also usually hit one or two triceps exercises with chest.
Bench Press- 5 sets of 5-10 reps plus a final drop set.
Incline Bench Press- 4 sets of 8 reps
Dumbbell Flys- 4 sets of 8 reps
Cable Crossovers- 4 sets of 8 reps
Rope Pressdowns- 4 sets of 8 reps*
*last set was a drop set.
Missy performed the same training but did Gall Presses instead of the rope pressdowns.
I then did 30 minutes of cardio on stationary bike.
On bench presses I worked up to a new 5 rep max so I was pretty happy. I actually almost got it for 6 reps. It was so close. I had it maybe 3 inches from lockout and held it there for what felt like an entirety. I still think if I had been a little tighter on my setup I could of made that 6th rep easily.
Tonight's training is back with one or two bicep lifts as well. I can't wait.
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