I knew my arms and chest would have less strength to them from yesterday, 60 pushups and burpees and swings is going to tire your chest and shoulders, but I was heading to the gym so decided to continue my program, chest and biceps day.
DB Bench Press
65sx10
70sx10
75sx10
80xs8
21 Style Dips
7-7-3, 4-4-4, 4-4-4
Tension DB Flies
40sx10
42sx10
45sx10
Preacher Curl - 50x10, 70x10, 10
For the bench press I placed a 25 pound plate under the one end to make it a slight decline, said to work the chest more and take some of the stress off of the shoulders, I didn't notice a difference. The dips surprised me at first. 21 style is simple, the first number is the top half, the second is the bottom half, and the third is a full range of motion. When I tried 7 for each portion I could only muster 3 at the end, so I dropped to 4 and it was rightfully difficult but completed at each stage. Good workout!
What are the top and bottom half of the dips?
ReplyDeleteTop half is only going to parallel, bottom half is from the bottom up to parallel. I don't know if I'd recommend this style for you as have bothered your shoulder before and this technique requires one to go all the way down.
ReplyDelete