Day 1 of Liift4 is done! We challenged ourselves with heavier weights and by the last set we were toast. Then we had to do the HIIT component of the workout. I can run for miles, but 10 minutes into this workout I was dripping. Now time for a Recharge shake to recover our muscles so we can be back at it tomorrow. How was your workout?
“Knowing is not enough, we must apply. Willing is not enough, we must do” - Bruce Lee • Motivational Quote Monday • This one goes out to Lord Gainz
CHEST/TRI DAY! There aren’t too many lifts in today’s workout because a lot of time was spent on the bench. Right now I am working on strengthening my chest and reaching a new PR.
1️⃣Bench, 5x2 w/heavy weights: 85% of your max
•Feet flat on the ground
•Butt lightly touching the bench (NOT laying)
•Chest out, shoulders back
•Back arched (if someone told you to not arch your back when benching you should slap that person silly, arching your back makes you lift with your chest not your arms) PSA: YOU WONT BREAK YOUR BACK MY ARCHING IT!! THIS IS THE PROPER WAY TO BENCH! • Hands equally apart
2️⃣ Incline Dumbbell Bench, 3x8
•Again arch the back, chest out, shoulders back
3️⃣ Machine Flies, 3x8
4️⃣ Tricep Pushdown, 4x18
•If you can’t make it to 18 on the weight you start out with move the weight down(like seen in the video) and keep going. This was on my third set, so I moved it down a couple times. But, your first couple sets should almost all be 18 at your higher weight.
5️⃣ Incorporate a couple ab moves within the sets here and there. Example: Decline sit ups(10-15), Hanging Leg Raises(25)
SAVE to refer back to when doing bench AND to get a solid chest workout!