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Calves/Chest/Bicep/HIIT

Calves/Chest/Bicep/HIIT

Today I changed up my exercise order a bit from my normal. For the last few months I’ve been focusing on strength and I have either started my workout off with traditional flat barbell bench or incline db press. With those 2 lifts I’ve been gauging my strength I have definitely gotten stronger. I felt the need to change it up today and I’m glad I did. I started my chest workout off with a hammer strength plate load press which normally I would do a machine press 3rd or 4th in rotation. I threw in some partials, dead stop reps and drop sets for intensity techniques. Overall it was a very productive session! 

  1. Seated Calf Raise - 3 warm ups, 3 working sets 12 reps
  2. Standing Calf Raise on Hack Squat Machine - 3x20 toes pointed inward
  3. Hammer Strength Press Machine - 2 warm up sets, 4x8-12 plus 2 drop sets on last set
  4. Incline Smith Machine Press - 1 warm up set, 4x6-12 plus 1 drop set on last set
  5. Flat Barbell Press - 4x10-12 plus 1 drop set on last set
  6. Incline DB Fly - 3x10-12
  7. Standing Cable Fly - 3x15
  8. Seated Cable Curl - 3x15-20
  9. Seated DB Hammer Curl - 3x15
  10. Seated Machine Curl One arm at a time - 3x15
  11. hammer Strength Preacher Curl - 3x12
  12. Standing Cable one arm curl - 2x15