5 Day Weight Training Plan : Chest/Triceps (Wednesday)

Alright!  Inquiring minds want to know.  For those of you interested in lifting heavier or who have asked me for lifting workouts for specific muscle groups, I decided to put together a week's worth of workouts to show you guys how I lift at the gym.  Keep in mind, I do not do the same routine every week.  I like to try new things, so the breakdowns I am sharing with you are all routines I have written and used as part of my training.  Also, I really like to mix it up, not only in the WAY I workout, but HOW I workout as well.  For example, I will lift heavy for a few weeks like this and then I will mix it up for a few weeks with longer full-body HIIT sessions.  I really enjoy lifting weights, interval training, yoga, and running, so for me it is important to have variety.  No matter what you do, make sure to continue the things that you love! Another note I would like to make is I really aim to keep my training sessions to an hour or less, slightly longer on occasion.  I have found that my energy levels often peak around the 30-45 minute mark.  Duration does not always equal more results, you can maximize your results in a short amount of time, so keep in mind that over-training can be counterproductive to your goals.  Listen to your body! Finally, I really want you to push it with the weights, at your level.  Don't be afraid of getting bulky - challenge yourself.  If you are just starting out, I strongly encourage you to take a few practice sets to know how much weight you can handle.  Don't start too heavy, but don't start too light either.  You want a weight that will push you to the end of the set - as many fitness professionals say, to failure.  Pay attention to your form - form over speed.  Safety is important!  


WEDNESDAY : CHEST/TRICEPS Duration - 45-60 minutes

5 minute Warm Up/Stretch of your choice

Circuit 1: Repeat 3x 15 Reps Chest Press 15 Reps Overhead Tricep Extension 30 Seconds of Burpee with Tuck Jump 15 Reps Tricep Dips (Off Bench or Dip Station 30 Seconds of High Knees 30-45 Seconds REST

Circuit 2: Repeat 3x 15 Reps Pushups 30 Seconds of High Knees 15 Reps Chest Flys 15 Reps Tricep Kickback (L) 15 Reps Tricep Kickback (R) 30 Seconds of Burpee with Tuck Jump 30-45 Seconds REST

Upon completion of weight training and depending on time finish with cardio : One 12 min HIIT session AND 20 min steady state cardio (running, incline walking, stair-master, elliptical, etc.) OR Two 12 min HIIT sessions.  I have shared several of my own HERE and you can find loads more at BodyRock.tv (http://www.bodyrock.tv/). JustHitIt   Thanks for training with me - remember to like and/or share this post on Facebook!  For more workouts like this -http://afreshfitlife.com

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