Chest - Back workout
It is believed that the greatest return comes from workouts where you bombard the antagonist muscles. Antagonist muscles include:
- chest and back muscles
- triceps and biceps
- front side of the thigh and back.
I tried this statement on my example and noticed that yes, it seems to be true. For example, I like to train my chest and back together. An even greater return, in my opinion, if you train with a superset - that is:
- shook the bar and run on the horizontal pull of the block while sitting;
- leg extension on the simulator should be performed immediately after the bend and vice versa, etc.
Today I shook the barbell on a flat bench in 5 sets. Then he did bent over rows for 3 sets. Then he shook the dumbbells on an incline bench. Then he pulled himself up with weights with different grips. Again shook the bar easier on a straight bench. And again he worked on traction (vertical block with a reverse grip). Stay happy with spilled sweat, you know.
Total:
- Yoga-style push-ups 10 times
- Bench press barbell 30 kg 10 times
70 kg 8 times
8 times
Five times
4 times
4 times
- Bent over barbell row 40 kg 10 times
50 kg 10 times
10 times
9 times
- Incline Dumbbell Bench Press 22kg 10 reps
10 times
8 times
- Pull-ups with a weight of an average grip of 10 kg 8 times
wide grip 10 kg 6 times
5 kg 8 times
- Bench press barbell 60 kg 8 times
6 times
50 kg 8 times
Didn't pay enough attention to food today. I ate a banana after my workout. Then rice with mushrooms and peanuts.
For reflection. Today I saw a skinny guy. Thin me twice. He sat on a bench and enthusiastically extended his triceps arm, holding a 5 kg dumbbell. He could take more than that. This was not a warm-up set. What he wanted to achieve, I could not understand. Hone triceps and make a horseshoe on it? Or develop miraculous power? I didn't bother.
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