Week 2; Workout 2

 Today at the gym, I did a quick 30 minute upper body workout (back and chest). It consisted of 4 exercises: pull ups; lat pulldowns; bench press; and alternating dumbbell presses + push ups as a superset. The focus of this session was training for endurance.

Here's some more details about each exercise:

Pull ups: 4 sets of maximum repetitions (6, 3, 3, 3 reps, respectively) with an RPE of 7/10.

Bench press: 3 sets starting with 115lbs for first set, then 135lbs for two proceeding sets (15, 10, 8 reps, respectively) with an RPE of 6/10.

Lat pulldown: 2 sets of 15 reps at 85lbs with an RPE of 4/10

Superset: 3 sets of 10 reps of dumbbell presses with each hand (alternating), followed by 5 reps moving both arms in unison, and followed by 5 pushups (no rest during the exercise), with 25lbs dumbbells and an RPE of 5/10.

Have an awesome day!

Stay tuned for tomorrow's workout (core training + HIIT)

Below are the videos for each exercise, respectively:

https://www.youtube.com/shorts/YVif2dIueQk

https://www.youtube.com/shorts/VBSjFLIspw8

https://www.youtube.com/shorts/0GCJnIvHrpY

https://www.youtube.com/watch?v=6mL0EddAaWE

Comments

Post a Comment

Popular posts from this blog

Week 1; Workout 2

Image
 Today, this Sunday, I went for a bike ride with my dad since the weather was perfect. We biked for roughly one hour, at an RPE scale of around 2-3. It was also continuous cardiovascular exercise.  We biked just shy of 9 km. There were some steep parts of the bike path when we crossed small bridges. All in all, we had an awesome time! Here are some photos:
Read more

Week 5; Exercise 1

 Happy Sunday, For this workout I did the one on LEA "the circuit exercise." I changed some parts up, though. Here is my take on it: Circuit 1: 20 push ups + 20 jump squats + 20 jumping lunges Circuit 2: 20 jumping lunges (reverse lunge to jumping off one foot with the opposite leg doing a knee kick) + 30 seconds plank alternating legs + 15 triceps dips Circuit 3: 20 bicycle crunches + 30 side hops each leg + 15 inchworms I completed 2 rounds. My goal was to complete 3, but I felt gassed out, especially because I had an 8 hour shift before the exercise. We'll get 3 rounds next week! Here is a short video of the workout on YouTube: https://www.youtube.com/shorts/qziROO2zPYU Have a great week!
Read more

Week 0 Workout 1 (September 24, 2024)

  Video link: https://www.youtube.com/watch?v=OgDXwYjoC-g Note: video commentary provided The workout was muscular conditions (endurance focused); the muscle group exercised was the chest. Intensity:  First exercise (warm up)= pushups (3 sets; 10-25 reps; 30 second rests) Second exercise (endurance)= bench press (3 sets; 15 reps; 95lbs; 60 second rests) Third exercise (endurance)= incline bench press (3 sets; 15 reps; 95lbs; 60 second rests) Fourth exercise (explosive exercise)= explosive pushups (3 sets; 6-8 reps; 60 second rests) Time: About 30 minutes Type:  Free weights and bodyweight exercises. 
Read more