I wanted to get a quick workout in since I overslept last morning so this was my workout from last evening - something quick but effective.
45 Min Chest Workout in between Clients:
- Flat Bench Press: 45lbs x 15, 95lbs x 10 (warm up sets) 135lbs x 10 135lbs x 10 145lbs x 8 155lbs x 4, 135lbs x 6 (dropset) 155lbs x 4, 135lbs x 4 (dropset)
- Incline Alternating DB Bench Press + DB Push Up: 15lbs x 12 (warmup) 35lbs x 12 + 10 reps 50lbs x 8 + 10 reps 50lbs x 6 + 8 reps 50lbs x 5, 25lbs x 5 (dropset) + 6 reps
- Incline DB Fly + Spider Push Ups: 15lbs x 12 (warmup) 25lbs x 10 + 8 reps 25lbs x 8 + 8 reps 30lbs x 6 + 6 reps 30lbs x 6, 15 lbs x 10 (dropset) + 6 reps
- Cable Olympic Style Dips + Cable Twist: 10 reps + 25lbs x 20 9 reps + 25lbs x 20 8 reps + 25lbs x 20 8 reps + 25lbs x 20
- Cable Incline Pushup on Balance Ball + w/o Ball: 10 reps + failure 10 reps + failure
I had my watch with me handy so I kept at only 50 seconds max rest between sets.
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