Show Me the Weigh Chest and Back Trisets – My Workout Today

Free-Workout-of-the-Day-AHS The last month or so I’ve been focusing on weight training and I’m focusing on lifting heavy. I picked out a chest and back workout from week 11 & 12 of the Jamie Eason’s Show Me The Weigh program.

You’ll find all the details here.  This is an awesome chest and back workout. You are only doing 8 reps of each exercise per set, so the idea is to go heavy.

Workout Recap

Triset 1 (repeat 3 times)
Dumbbell Press: 30 lb/arm; 35 lb/arm; 35 lb/arm
Incline Dumbbell Press – 30 lb/arm; 5 reps at 3o lb + 3 reps at 25 lb; 6 reps at 3o lb + 2 reps at 25 lb
Dumbbell Flys – 30 lb; 25 lb; 25 lb
Rest 60 seconds

Triset 2 (repeat 3 times)
Pushups – knees
Cable Crossovers – 8 reps
Cable Scoops – 8 reps
Rest 60 seconds

Triset 3 (repeat 3 times)
Cable Bentover Rows – 8 reps
Cable Pushdowns – 8 reps
Renegade Rows – 8 reps

Triset 4 (repeat 3 times)
Lateral Pulldowns – 8 reps
Seated Rows – 8 reps
Dumbbell Pullovers – 8 reps

I added a quick cardio blast on the end because I had a little time left before I needed to pick up my daughter from the YMCA KidZone.

Cardio HIIT Blast
6 rounds, 50 seconds work, 10 seconds rest

Kettlebell Swings
High Knees
Kettlebell Swings
Butt Kicks
Kettlebell Swings
Jumping Jacks

I used a 25 pound kettlebell.

Workout Stats

Calories Burned: 574
Max Heart Rate: 166

The Chest and Back Trisets part of the workout took under an hour, including the warmup.

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