Going The Distance - Nutrition and Training Plan Day 4

The month of January means Mass and Strength. Today I will include a quick training program for your chest and back. The focus on doing this 1 hour session is to focus on a heavier weight profile with lower repetition (rep). It is crucial that you have a sense of what you are capable of doing comfortably in terms of weight resistance and warming up that area of muscle first and formost before starting that particular exercise. On that note, while you are contemplating that workout as you go to the gym, here's a couple options that you can use to strengthen that upper body.

1) 10 minute full body stretching
2) Perform your chest and back workout as a sequence

Chest/Back

- Chest Press on a Smith Machine or Bench  (Sets: 5)

1st Set           = 10 reps @ 60% resistance (medium resistance)
2nd > 4th Set = 5 reps  @ 80-95% resistance (heavy resistance but able to peform the rep. with good form)
* Each Set, move the weight up in 2.5, 5, or 10 lb increments. This depends on your comfort level.

5th Set           = 10 reps @ 60% resistance (medium resistance)


- Seated Cable Row (Sets: 5)
1st Set           = 10 reps @ 60% resistance (medium resistance)
2nd > 4th Set = 5 reps  @ 80-95% resistance (heavy resistance but able to peform the rep. with good form)
* Each Set, move the weight up in 2.5, 5, or 10 lb increments. This depends on your comfort level.

5th Set           = 10 reps @ 60% resistance (medium resistance)

- Incline Press (Sets: 6)
1st Set           = 10 reps @ 70% resistance (medium resistance)
2nd > 5th Set = 5 reps  @ 80-95% resistance (heavy resistance but able to peform the rep. with good form)
* Each Set, move the weight up in 2.5, 5, or 10 lb increments. This depends on your comfort level.

6th Set           = 25 rep drop set
    {5 reps @ 95%, 5 rep @90%, 5 @ 85% , 5@ 80% resistance, 5@ 70% resistance }

- Lat Pull Down (Sets: 6)
1st Set           = 10 reps @ 70% resistance (medium resistance)
2nd > 5th Set = 5 reps  @ 80-95% resistance (heavy resistance but able to peform the rep. with good form)
* Each Set, move the weight up in 2.5, 5, or 10 lb increments. This depends on your comfort level.

6th Set           = 25 rep drop set
    {5 reps @ 95%, 5 rep @90%, 5 @ 85% , 5@ 80% resistance, 5@ 70% resistance }

- Cable CrossOvers (Sets: 5)

Each Set       = 10 reps Upper crossover
                     = 10 reps Lower crossover
                     = 10 reps Side crossover
30 Repetions @ 70% resistance (medium resistance)

- Perform dips to failure

- 200 Reps Abs

3) DRINK PLENTY OF WATER! Sip Sip Sip

4) Finish with a 10 minute stretch

5) After working out get a nice protein shake or high protein meal.

Tomorrow.... Get ready for your Shoulders and Arms workout. Good Night.