Upper Body Workout
Yuri's Workout Log 1 - April 30, 2009
by: Yuri Elkaim, BPHE, CK, RHN
Over the next little while, I'm going to be sharing my personal workouts with you. I'm calling this "Yuri's workout log" and the goal is to give you some insight into how I keep fit and to give you some ideas as to how you can do the same.
In some articles, I'll be including pictures and videos while, in others (like this one), you'll just get to enjoy my straightforward writing style!
Okay, let's get down to business.
Today's Upper Body Workout
Today's workout took place around 11am. I hit the gym and was really in the mood to crank out a good strength endurance routine on my chest and back. I'm personally not a big fan of "split routines", but from time to time I will incorporate them into my workout routine, especially during the summer when I'm much more active playing soccer and tennis to the likes of 5-6 times per week.
I'm also not that crazy about spending much time in the gym. I like to lift heavy, intensely, and get in and out of the gym as fast as possible. Perhaps it's because I spent so many years working in a gym. I guess I have a subconscious aversion to them - I don't know??
Anyways, here's what today's upper body workout routine consisted of:
DB Chest Press - 70 lbs x 8 reps x 3 sets
Seated Back Rows - 110 lbs x 8 reps x 3 sets
Decline Chest Press - 145 lbs x 8 reps x 3 sets
Lat Pulldowns - 115 lbs x 8 reps x 3 sets
Core Circuit to Finish
Plank - 30 seconds
Side plank - 30 seconds
Touch the sky - 30 seconds
3-pt Drill - 30 seconds
Grasshoppers - 30 seconds
Spiderman Knee Drives - 30 seconds
This entire workout might have taken me 35 minutes tops. For the supersets, I allow no more than 90 seconds rest between sets. The goal of this workout was strength endurance. If I wanted to focus on pure strength I would have lifted heavier, reduced my reps to no more than 6, and taken more rest in between sets.
Similarly, if I wanted to train for building mass, I would have dropped the weight slightly to allow 10-12 reps, taken less rest between sets to truly fatigue the muscles. I probably would have added another 1 or 2 sets to add more volume to the workout.
But we'll save the technical stuff for another workout.
For now, give this upper body workout a shot and see how it goes.
=> Click here for more of my body toning workouts!
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