So, while this weekend is going to my first non-running weekend in quite some time, for what feels like the first time ever (probably isn't) I'm actually not using a Friday as a rest day! Feels strange, but I could get used to it... Gym before work again, and this time a good hour of upper body and core work, to give my poor legs a break, haha. Today’s workout sounds more complex than it was!
1) 5 minutes cross trainer warm-up
2) Seated pulley rows – single arm – 10kgs, x 15 each side, x 3 sets
3) Lat pulldown – 30kg x 10
4) Shoulder press (machine) – 12½ kg x 10
5) Lat pulldown – 25kg x 20
6) Shoulder press (machine) – 10kg x 20
7) Lat pulldown – 30kg x 10
8) Shoulder press (machine) – 12½ kg x 10
9) Bench fly, 2 x 5kg dumbbells – flat bench – x 15
10) - as above, bench on low incline (15º) – x 15
11) - as above, bench on med incline (30º) – x 15
12) - as above, bench on high incline (45º) – x 15
13) - as above, bench upright – x 15 - x 2 sets
14) - as above, bench on high incline (45º) – x 15
15) - as above, bench on med incline (30º) – x 15
16) - as above, bench on low incline (15º) – x 15
17) - as above, flat bench – x 15
18) Plank, with arms on upturned Bosu ball – 30 secs, x 2 sets
19) Russian twists, with 6kg ball – x 20
20) Repeat 18, 19
Changing the incline of the bench for the fly exercises means it works slightly different chest muscles. The wee pyramid set on the shoulders was harder than I’d expected it to be – this past week I’ve done a couple of single arm shoulder press with the 8kg kettlebells, so doing the two-armed 12½ kgs shouldn’t be as tough as it was, but I know you also make use of a wee bit of momentum in kettlebell work, and in this case it’s a push press from a squat position, so you have your body helping you out. It’s showing improvement, though. Just got to keep on keepin’ on, or something… :)
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