Week 1 Workout 1: Chest, Back & Abs

Last night I started my workout and this will carry on for 3 weeks and then it will change. Below is the workout that I completed last night. Before going to the gym I had about 8-10 strips of beef on top of asparagus with a little bit of melted mozzarella. I got a late start, but still went with Butler(co-worker). It’s always good to have a workout partner, makes things a little more enjoyable when you have someone there to motivate you, and to spot you when things get a little heavy.

Before I started lifting I rode a stationary bike for about 8 minutes, stretched my upper body and then got right into it…

Workout 1: Chest+Back+Abs
Exercise	Sets	Reps	Tech.
Bench	4	15,12,8,8	Forced reps
Incline DB	3	12,8,8
Pec-Deck Fly	2	12,12
Bent Row	4	12,10,8,8
Cable Row	2	8,8	Drop Sets
Back Ext.	2	20,20
Pull Up	3	to failure
Leg Raise	2	15,15
Crunch	2	20,20
De.Twist Crunch	2	15,15

Felt great, but due to time I didn’t stay to do a cardio workout. I feel great today, not a lot of soreness, but I expect it to kick in tomorrow.