#pcostheregularbattle

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Leg day yesterday. This was my feel good selfie.

[pcostheregularbattle-blog]

Day 4: Back and Chest

This is a push/pull training method I am doing right now. I’ll probably do it for another 3 weeks then switch to another training method.

Stretch

Cardio

Run HIIT 20 mins

low intensity 20 mins

Back and Chest

Like I did with biceps and triceps, I did an exercise for Back and Chest called it a set, then repeated this 2 more sets.

Exercise 1

Hyperextensions on roman chair

I do not advise the weight I use as a beginner weight. I’ve worked up to this weight from 0lbs 

0lbs x 20 warm up

Upper Chest Press

0lbs x 20

Break

Hyperextensions

30lbs x 16

Upper Chest Press

20lbs x 20

Break

Hyperextensions

30lbs x 18

Upper Chest Press

30lbs x 16

Break

Hyperextensions

30lbs x 17

Upper Chest Press

30lbs x 20

Exercise 2

Row (back)

45lbs x 30

Flies (chest)

10lbs x 26

Break

Row 

50lbs x 30

Flies

15lbs x 14

Break

Row

55lbs x 20

Flies

15lbs x 17

Exercise 3 (no breaks)

Lat pulldown (back)

45lbs x 20

Press

20 x 20

Repeat 1 and 2