What's going down. James Grage here and today is Day 29 of our Train Like Frank Zane workout series. Keeping today's blog short and sweet, let's jump right into the workout itself.
Today is our PUSH DAY so we'll be hitting Chest, Shoulders and Triceps. Here's the breakdown:
WARMUP:
Banded Pushups (1 set until muscle feels warm and lightly fatigued)
Banded Wraparound Flyes (1 set until muscle feels warm and slight pump)
Arm Circles Front and Back
Light shoulder stretch
Light doorway chest stretch
CHEST:
Decline Bench Press (aprox -10 degrees)
Incline Dumbbell Press (aprox 30 degrees)
Cable Flye
SHOULDERS:
Dumbbell Shoulder Press (aprox 70 degree bench)
DB Bent-Over Lateral Raise (rear flye)
DB Lateral Raise
TRICEPS:
Triceps Cable Pushdowns w/ v-bar
Overhead Cable Extensions w/ rope
ABS:
Hanging Leg Raises
Cable Crunches
Seated Twists
All of our primary exercises we are sticking to three sets per exercise, starting with 12 reps for set one, down to 10 reps for set two and 8 reps for set three. If you can, go up in weight for each set, as long as you can maintain good disciplined form, rep speeds and mind-muscle connection. For Abs, you'll do 30 reps in total, broken up however many sets you need to get to 30.
That's it for today. Remember, I have a rest day and then on Friday I have a LIVE workout for Failproof, Saturday is my Leg Day (no video), followed by another rest day on Sunday. So, I'll see you Monday for another Push Day.
In the meantime, train hard!
-JG
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