Bodybuilding and Fitness Workouts Four Week Workout Journal!!
Here is my 4 week Workout Journal!!
Here I will be posting all the bodybuilding and fitness workouts that I do personally each day for the next four weeks!
I will be writing down all my bodybuilding progress, including strength and size increases, how my body reacts to different workouts, and also what supplements are working great for me!
That way you can see what I am doing and what is working for me!!
Some of my techniques and tips may help you with your bodybuilding and fitness goals!
This Workout Journal will be full of great bodybuilding and fitness workouts, exercises and tips that may be able to help you with your quest to get the body you have always wanted!
What works for me may work for you! So stick around! My Workout journal will be updated daily for the next 4 weeks!!
Workout Journal Navigation
Week One
Week Two
Week Three
Week Four
Using *Ctrl +F* to navigate through this Workout Journal:
**Hold down ctrl+F then type in your keyword of interest in the find box then click next to jump to that specific part of the page**
Here are some key word ideas to use when using find box (ctrl + F) to navigate through this journal:
Chest Workout (focus: Upper Chest)
Back Workout
Biceps And Triceps Workout
Shoulder Workout (traps Included)
Legs Workout
Chest Workout (focus middle chest muscles)
Back And Shoulders Workout
Chest Workout (Dumbbells Only)
** There may be more than one entry for each keyword so be sure to click the next button on the find box to see all the entrys for that specific keyword**
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WEEK ONE:
Day 1: Monday: Chest Workout (focus: Upper Chest)
Today is day 1 of my four week workout journal!! and im pleased to say that i started this journal off with an incredible chest workout! it was great! I Started out by taking some Cyto Sport Muscle Milk for my pre workout supplement, i realy love this supplement! i feel like it gives me more energy during my workouts and builds muscle as i workout!
In todays chest workout i decided to focus more on the upper part of my chest than the other parts, so what i did was 2 exercises that focused on the upper part of the chest muscle, 1 exercise that focused mainly on the middle part of the chest and 1 exercise that focused on the lower part of the chest.
I did a total of 16 sets and overall it was a realy realy great chest workout!!
Ok so heres what i did in todays chest workout!!
**if you have any queries about how to do any of the exercises in this journal, please click the links provided**
Exercise One: Incline Barbell Bench Press
Ok since i wanted focus mainly on the upper part of my chest today, i started out with the two exercises that worked my upper chest.
I did 3 sets of this exercise (incline barbell bench press) then imedtiatley followed by a drop set from the 3rd set.
Set 1: 47kg - 19 reps
Set 2: 57kg - 8 reps
Set 3: 57kg- 6 reps
Drop Set: 47kg - 9 reps
Exercise Two: Incline Dumbbell Flyes
This is the second exercise i did that focused mainly on the upper part of the chest muscles.
I did 4 sets of this Exercise.
Set 1: 12.5kg dumbbells - 25 reps
Set 2: 18 reps
Set 3: 14 reps
Set 4: 15 reps
Exercise Three: Bench Press
This exercise works mainly the middle part of the chest muscles.
I did 3 sets of this exercise then imediatley followed by a drop set from the 3rd set.
Set 1: 62kg - 5 reps
Set 2: 3 reps
Set 3: 2 reps
Drop set: 47kg - 5 reps
Exercise Four: Decline Dumbbell Flyes
This exercise works the lower part of the chest muscles.
This was the last exercise if my chest workout, i did 4 sets and realy pushed myself till failure!
Set 1: 12.5kg dumbbells - 15 reps
Set 2: 14 reps
Set 3: 12 reps
Set 4: 13 reps
That finished of my chest workout for today! i had a realy great workout and i felt an incredible pump in my chest!! after my workout i gulped down 40 grams of Optimum 100% Whey Protien to give my muscles the nutrients they need for recovery.
Overall i had a great chest workout!! although i was very disapointed with my strength, but that is because i have been out of training for 2 months due to injuries. But i had a great chest workout and my chest muscles are ready to grow!!
Day 2: Tuesday: Back Workout
Ok so i had an ok back workout today. I was very lazy tho and only did 2 exercises with a total of 8 sets, altho I still got a really good pump in my back! I have run out of muscle milk so i think that might be a part of my lazyness in todays workout.
I was still a good back workout tho.
Ok so heres what i did:
**if you have any queries about how to do any of the exercises in this journal, please click the links provided**
Exercise One: Bent Over Barbell Rows
I did 4 sets of this exercise, then a drop set from the 4th set, the intensity was quite high and im quite pleased with what i did.
Warm Up Set 1: 22kg - 35 reps
Set 2: 37kg - 20 reps
Set 3: 42kg - 15 reps
Set 4: 47kg - 14 reps
Drop Set 5: 37kg - 9 reps
Exercise Two: One Arm Dumbbell Rows
This is the last exercise i did for todays back workout, and i feel very lazy for only doing two exercises, but i still managed to get a good back workout in.
Set 1: 25kg Dumbbell - 18 reps
Set 2: 15 reps
Set 3: 13 reps
Overall i had a prety good back workout even tho i only did two exercises!
Day 3: Wednesday: Biceps And Triceps Workout
Today I had a really great bicep and triceps workout!! I like to train my biceps and triceps together because I feel I get more out of each muscle because I alternate my exercises, e.g. Bicep exercise then triceps exercise.
In today’s bicep and triceps workout I did 3 exercises for my biceps and three exercises for my triceps. I took some creatine 15 minutes before my workout today and I really noticed some extra strength in my workout. (buy 1000 grams of creatine for only $19.99!!!!!)
Do you want to learn about creatine? Click Here
Ok so here is what I did In today’s bicep and triceps workout!!
**if you have any queries about how to do any of the exercises in this journal, please click the links provided**
Exercise One: Barbell Curls (Biceps)
This is was my 1st bicep exercise; I did 4 sets of this exercise followed immediately by a drop set from the 4th set.
Warm up Set 1: 22kg - 25 reps
Set 2: 27kg - 15 reps
Set 3: 32kg – 11 reps
Set 4: 9 reps
Drop Set 5: 22kg – 9 reps
Exercise Two: Decline Triceps Extension (Triceps)
This was my 1st triceps exercise; I did 3 sets of a relatively light weight but high reps.
Set 1: 17kgs – 26 reps
Set 2: 17 reps
Set 3: 15 reps
Exercise Three: Incline dumbbell Bicep Curls (Biceps)
I did 3 sets of this exercise, I found it really hard to do tho, because I have been out of training for a while, hopefully as I go on it will get easier for me.
Set 1: 12.5kg dumbbells – 12 reps
Set 2: 8 reps
Set 3: 9 reps
Exercise Four: Close Grip Bench Press (Triceps)
This is one of my favourite triceps exercises. I did 4 sets.
Set 1: 27kg - 32 reps (didn’t put enough weight on lol)
Set 2: 37kg – 14 reps
Set 3: 42kg – 11 reps
Set 4: 8 reps
Exercise Five: One Arm Dumbbell Preacher Curls (Biceps)
I really finished of my biceps well with this exercise, I did 4 sets. I dropped the weight down after the 1st set so that I could really concentrate on tearing my bicep muscles!!
Set 1: 15kg Dumbbells – 8 reps
Set 2: 10kg Dumbbells – 14 reps
Set 3: 10 reps
Set 4: 9 reps
Exercise Six: Bench Dips (Triceps)
This was the last exercise of today’s bicep and triceps workout. I did 3 sets and really finished of my arms perfectly!
Set 1: 26 reps
Set 2: 17 reps
Set 3: 20 reps
Overall I had I really great bicep and triceps workout!! My arms were pumped to the max! I measured my arms while I was still on the pump and they measured in at 14 inches, which is a bit disappointing because 2 months ago on the pump they would measure in at about 15+ inches, but I guess that’s what happens when you stop training.
But I had a great bicep and triceps workout today! I gulped down 40 grams of Optimum 100% whey protein to give my muscle the nutrients they need after working out and my bicep and tricep muscles are ready to grow!!!
Day 4: Thursday: Shoulder Workout (traps included)
Best Shoulder workout I have ever had!! Today I had an amazing shoulder workout! It was magnificent! My shoulders were pumped to the max afterwards!!
I did two super sets in today’s shoulder workout! It was very intense!! Both the super sets I did are listed on this site already. Shoulders Super Set and Shoulders And Traps Super Set.
The 1st super set I did was a triple supper set. I did three different exercises one after the other with no rest in between. The 3 exercises were, Barbell Standing Shoulder Press, Seated Side Lateral Raises and Dumbbell Front Raises. I did these three exercises one after the other with no rest in-between and that was counted as 1 set. I did 3 sets of this.
**if you have any queries about how to do any of the exercises in this journal, please click the links provided**
Exercise One: Standing Barbell Shoulder Press
Warm-up Set: 22kg – 22reps
Set 1: 37kg – 10 reps
Set 2: 13 reps
Set 3: 8 reps
Exercise Two: Seated Side Lateral Raises
Set 1: 7kg dumbbells – 16 reps
Set 2: 13 reps
Set 3: 12 reps
Exercise Three: Dumbbell Front Raises
Set 1: 5kg Dumbbells – 15 reps
Set 2: 13 reps
Set 3: 13 reps
The 2nd super set I did was a regular double super set where I did 2 exercises one after the other with no rest in between. The 2 exercises were Wide Grip Upright Rows and Close Grip Upright Rows. I did these two exercises one after the other with no rest in-between and that was counted as 1 set. I did 3 sets of this.
Exercise Four: Wide Grip Upright Rows
Set 1: 22kg – 14 reps
Set 2: 17 reps
Set 3: 18 reps
Exercise Five: Close Grip Upright Rows
Set 1: 22kg – 10 reps
Set 2: 10 reps
Set 3: 10 reps
I finished of my great shoulder workout with some Barbell Shrugs
Exercise Six: Barbell Shrugs
Set 1: 47kg – 25 reps
Set 2: 62kg – 20 reps
Set 3: 77kg – 16 reps
Overall I was very pleased with my shoulder workout today! It was incredible! I would recommend you to try this shoulder workout for yourself!
Day 5: Friday: Legs Workout
I had a pretty good legs workout today, I was a bit disappointed with my strength tho, but hopefully that will all come back to me soon.
I am a basketball player so I always like to add the element of jumping in all my leg workouts, Check out our Vertical Jump Workout!
I did a total 4 exercises in today’s leg workout. The 1st two exercises I did in a super set, meaning I did 1 exercise after the other with no rest in-between. Here is what I did:
**if you have any queries about how to do any of the exercises in this journal, please click the links provided**
My Leg Workout Super Set:
Started out with a warm up set of jump squats – 25 reps
Exercise One: Squats
Set 1: 47kg – 25 reps
Set 2: 77kg – 10 reps
Set 3: 77kg – 9 reps
Exercise Two: Jump Squats
Set 1: 15 reps
Set 2: 15 reps
Set 3: 20 reps
As u see above I did squats immediately followed by jump squats with no rest in between; this was counted as 1 super set. I did 3 sets of this.
Exercise Three: Leg Extensions
I did 3 sets of this exercise
Set 1: 40kg – 20 reps
Set 2: 17 reps
Set 3: 17 reps
Exercise Four: Leg curls
I did 3 sets of this exercise
Set 1: 20kg – 17 reps
Set 2: 13 reps
Set 3: 12 reps
Overall I had a pretty good leg workout; I really enjoy putting jumping exercises in my leg workouts so that I work on my vertical leap for basketball as well as my leg muscles and strength. I’m hoping my leg strength will be back to what it was 2 months ago by the end of this 4 week journal, so ill set that as one of my goals to achieve in this journal.
Day 6: Saturday: Chest Workout (focus middle chest muscles)
This was the second chest workout for this week and I am pleased to say I had another incredible chest workout! Intensity was high! Blood was pumping through my chest muscles and my strength had increased from the last chest workout! It was an incredible chest workout!! I focused mainly of flat bench exercises as I wanted to attack mainly the middle part of my chest. I did 2 exercises on a flat bench to work the middle of my chest and 1 exercise on a decline and one exercise on an incline to work the lower and upper parts of the chest. Here is what I did!
**if you have any queries about how to do any of the exercises in this journal, please click the links provided**
Warm up: Push ups – 20 reps
Exercise One: Flat Bench Press
I did 4 sets of this exercise followed immediately by a drop set from the 4th set.
I increased the weight from the last chest workout I did and I am happy with what I was able to lift. Still not close to what I was lifting 2 months ago, but I am getting there.
Set 1: 52kg – 12 reps
Set 2: 62kg – 5 reps
Set 3: 67kg – 4 reps
Set 4: 3 reps
Drop Set 5: 52kg – 9 reps
Exercise Two: Flat Bench Flyes
This is the second exercise that works mainly the middle of the chest. I did 4 sets of this exercise.
Set 1: 12.5kg dumbbells – 20 reps
Set 2: 12 reps
Set 3: 12 reps
Set 4: 12 reps
Exercise Three: Incline Barbell Bench press
This exercise works mainly the upper part of the chest. I did 3 sets of this exercise.
Set 1: 47kg – 9 reps
Set 2: 5 reps
Set 3: 5 reps
Exercise Four: Decline Flyes
This exercise works mainly the lower part of the chest. I did 3 sets of this exercise
Set 1: 12.5kg dumbbells – 14 reps
Set 2: 10 reps
Set 3: 10 reps
Overall I had another really great chest workout! And I am very please with what I did!
What a brilliant way to finish of week one of this workout journal with an incredible chest workout! Ive had a great week this week!
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WEEK TWO:
Day 1: Tuesday: Back and Shoulders Workout
I had a pretty good back and shoulders workout today; I decided to work the two muscle groups together so I could get more volume into my week.
In today’s back and shoulders workout I did 3 exercises for back and a triple superset for my shoulders, I had a pretty good back and shoulders workout and I was pleased with the weights I lifted, im slowly getting there.
Here is what I did.
Exercise One: Bent Over Barbell Rows
This was the 1st exercise for my back muscles, and I lifted quite a bit more than I did last week, so I am quite happy with that.
Warm up set: 27kg – 36 reps
Set 1: 42kg – 18 reps
Set 2: 52kg – 15 reps
Set 3: 15 reps
Set 4: 57kg – 14 reps
Exercise Two: Dumbbell Reverse Flyes
This exercise works the rear deltoids, but I also feel it works the middle back and lats as well so this was a very appropriate exercise for today’s back and shoulders workout.
Set 1: 5kg dumbbells – 28 reps
Set 2: 20 reps
Set 3: 20 reps
Set 4: 20 reps
Exercise Three: One arm Dumbbell Rows
Set 1: 25kg dumbbell – 18 reps
Set 2: 15 reps
Set 3: 14 reps
Shoulders Super Set
For the shoulder part of the workout I just did my usual shoulder super set, where I perform Barbell Shoulder press, Seated Side Lateral Raises and dumbbell front raises, one after the other with no rest in between. This is counted as 1 set, I did 4 sets of this.
Exercise Four: Barbell Shoulder Press
Set 1: 37kg – 10 reps
Set 2: 9 reps
Set 3: 8 reps
Set 4: 6 reps
Exercise Five: Seated Side Lateral Raises
Set 1: 5kg dumbbells – 18 reps
Set 2: 15 reps
Set 3: 12 reps
Set 4: 12 reps
Exercise Six: Dumbbell Front Raises
Set 1: 5kg dumbbells – 14 reps
Set 2: 9 reps
Set 3: 9 reps
Set 4: 10 reps
Overall I had a pretty good back and shoulders workout! I am pleased with my strength slowly increasing and this was a really good way to start off my week.
Day 2: Wednesday: Biceps and Triceps Workout
Great Biceps and triceps workout!! I had another great biceps and triceps workout today! Really felt a great pump and I increased the weight a little bit from last week.
Today I did 3 exercises for biceps and 2 exercises for triceps.
Here is what I did
Exercise One: Barbell Bicep Curls (biceps)
I did 4 sets of this exercise. I increased the weight a little bit from what I lifted last week.
Warm-up set: 22kg – 20 reps
Set 1: 32kg – 15 reps
Set 2: 10 reps
Set 3: 9 reps
Set 4: 37kg – 6 reps
Exercise Two: Close Grip Bench Press (triceps)
I increased the weight a little bit from last week in this exercise as well, the heavier I can close grip bench press the heavier I can regular bench press, so I am going to try and focus on my strength in this exercise.
Set 1: 37kg – 20 reps
Set 2: 42kg – 12 reps
Set 3: 47kg – 10 reps
Set 4: 52kg – 6 reps
Exercise Three: Close Grip Barbell Bicep Curl (biceps)
This exercise works the outer head of the bicep. I really like building up this part of the bicep because it really makes the bicep pop out more when doing the back double bicep pose. I did 4 sets of this exercise.
Exercise Four: Decline Triceps Extension (triceps)
I did 4 sets of this exercise.
Set 1: 22kg – 18 reps
Set 2: 13 reps
Set 3: 12 reps
Set 4: 10 reps
Exercise Five: Barbell Preacher Curl (biceps)
This was the last exercise for today’s biceps and triceps workout and I really ripped my biceps to pieces and gave it my all!! I did 5 super intense sets! I always like to really destroy the muscle in the last exercise.
Set 1: 22kg – 11 reps
Set 2: 8 reps
Set 3: 7 reps
Set 4: 8 reps
Set 5: 7 reps
Overall I had another incredible biceps and triceps workout and I am pleased with my strength and the weights I lifted. Hopefully my biceps and triceps strength will just go uphill from here!
Day 3: Thursday: Chest Workout (Dumbbells Only)
I had a really great chest workout today! In today’s chest workout I only used dumbbell exercises, which I found was very affective when trying to isolate the chest! It was a great chest workout!! I started of with a super set of two exercises, then followed by a regular set, then another super set of two exercises to finish! It got very intense!! I’m very happy with today’s chest workout and would recommend you to try it yourself!!
Here is what I did:
Warm up: Push ups – 20 reps
Chest Super Set One:
I did these two exercises; Incline Dumbbell Bench Press, immediately followed by, Flat Dumbbell Bench Press with no rest in between the two exercises. This was counted as 1 set. I did 4 sets of this.
Exercise One: Incline Dumbbell Bench Press
Set 1: 20kg dumbbells – 15 reps
Set 2: 12 reps
Set 3: 12 reps
Set 4: 10 reps
Exercise Two: Flat Dumbbell Bench Press
Set 1: 20kg dumbbells – 10 reps
Set 2: 8 reps
Set 3: 8 reps
Set 4: 7 reps
Exercise Three: Decline Dumbbell Bench Press
This exercise works the lower part of the chest. I did 4 sets of this exercise
Set 1: 20kg dumbbells – 13 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 8 reps
Chest Super Set Two:
I did these two exercises; Incline Dumbbell Flyes immediately followed by, Decline Dumbbell Flyes with no rest in between the two exercises. This was counted as 1 set.
I did 4 sets of this. (This is my favourite chest super set)
Exercise Four: Incline Dumbbell Flyes
Set 1: 15kg dumbbells – 13 reps
Set 2: 10 reps
Set 3: 9 reps
Set 4: 9 reps
Exercise Five: Decline Dumbbell Flyes
Set 1: 15kg dumbbells – 6 reps
Set 2: 9 reps
Set 3: 5 reps
Set 4: 4 reps
Overall it was an incredible chest workout and I feel that using only dumbbell exercises I was able to isolate the chest more. The two chest super sets made it a really intense workout and my chest is ready to grow!! Great Chest Workout!!
Day 4: Saturday: Back And Shoulders Workout
This was my last workout for the week so I decided to do my back and shoulders again to really get them bulging because they are lagging behind my other body parts. I had another really great back and shoulders workout! In today’s back and shoulders workout I tried to keep my rest time a lot shorter than usual, so this really increased the intensity of my workout!! I did 3 exercises for my shoulder muscles and 3 exercises for my back muscles, and I did some barbell shrugs at the end to isolate my traps.
Here is what I did:
Exercise One: Barbell Shoulder Press
Ok so I started out with my shoulders and today I tried to up the weight a little bit from last time, I think I did a pretty good job. I did 3 sets of this exercise.
Warm up set: 20kg – 25 reps
Set 1: 35kg – 11kg
Set 2: 40kg – 6 reps
Set 3: 4 reps
Exercise Two: Seated Side Lateral Raises
In my last shoulder workout I did these three exercises in a triple super set. But today I did each exercise individually and really focused on each exercise. I did 3 sets of this exercise.
Set 1: 5kg dumbbells – 18 reps
Set 2: 12 reps
Set 3: 11 reps
Exercise Three: Dumbbell Front Raises
This was my last exercise for shoulders and I tried to do each rep nice and slow, so I really focused on my muscle contraction and strain. I did 3 sets of this exercise.
Set 1: 5kg dumbbells – 10 reps
Set 2: 11 reps
Set 3: 10 reps
Exercise Four: Bent Over Barbell Rows
This was my 1st exercise for my back muscles and I increased the weight a little bit from last time. I did 3 sets of this exercise.
Set 1: 40kg – 20 reps
Set 2: 50kg – 14 reps
Set 3: 60 kg – 8 reps
Exercise Five: Dumbbell Reverse Flyes
This exercise covers the rear deltoid and also the middle back and lats! The perfect exercise for this workout! I did 3 sets of this exercise. I tried to make each rep nice and slow.
Set 1: 5kg dumbbell – 20 reps
Set 2: 15 reps
Set 3: 15 reps
Exercise Six: One Arm Dumbbell Rows
Usually I try to lift heavy with this exercise but today I tried to do really focused reps and get good muscle contraction! I did 3 sets of this exercise.
Set 1: 25kg dumbbell – 16 reps
Set 2: 10 reps
Set 3: 11 reps
Exercise Seven: Barbell Shrugs
This was my last exercise for today’s workout; my muscles were all very fatigued by now so I didn’t do too much weight. I did 3 sets and really finished of my traps nicely! Great way to finish of a great back and shoulders workout!
Set 1: 60kg – 15 reps
Set 2: 13 reps
Set 3: 10 reps
Overall I had another really good back and shoulders workout and I am pleased with my strength progress so far!
Had a great week this week! Unfortunately I did not have time to work my legs this week but overall I had 4 great upper body workouts! Looking forward to next week!!
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WEEK THREE:
Day 1: Monday: Biceps And Triceps Workout
** if you have any queries about how to do any of the exercises in this journal please click the links provided and it will link you to a detailed description and pictures of how to do the exercise**
Exercise One: Standing Barbell Bicep Curls (biceps)
Warm up set: 20kg – 20 reps
Set 1: 35kg – 11 reps
Set 2: 40kg – 7 reps
Set 3: 6 reps
Set 4: 42.5kg – 6 reps
Drop set 5: 20kg – 8 reps
Exercise Two: Standing Alternate Dumbbell Bicep Curls (biceps)
Set 1: 15kg dumbbells – 10 reps
Set 2: 9 reps
Set 3: 7 reps
Set 4: 8 reps
Exercise Three: Close Grip Bench Press (triceps)
Set 1: 47kg – 13 reps
Set 2: 10 reps
Set 3: 57kg – 6 reps
Set 4: 5 reps
Set 5: 5 reps
Exercise Four: Dumbbell Overhead Tricep Extension (triceps)
Set 1: 22.5kg dumbbell – 14 reps
Set 2: 12 reps
Set 3: 11 reps
Set 4: 8 reps
Exercise Five: Close Grip Barbell Preacher Curl (biceps)
Set 1: 20kg – 15 reps
Set 2: 9 reps
Set 3: 7 reps
Exercise Six: Bench Dips (triceps)
Set 1: 27 reps
Set 2: 15 reps
Set 3: 11 reps
Day 2: Tuesday: Quick Legs And Abs Workout
I didn’t have much time today so I just had a quick legs and abs workout.
** if you have any queries about how to do any of the exercises in this journal please click the links provided and it will link you to a detailed description and pictures of how to do the exercise**
Exercise One: Leg Extensions (quads)
Warm up – 20kg – 25 reps
Set 1: 40kg – 20 reps
Set 2: 18 reps
Set 3: 45kg – 16 reps
Set 4: 17 reps
Exercise Two: Leg Curls (hamstrings)
Set 1: 20kg – 12 reps
Set 2: 13 reps
Set 3: 10 reps
Set 4: 10 reps
Exercise Three: Sit Ups on Decline Bench (abs)
Set 1: 30 reps
Set 2: 20 reps
Set 3: 17 reps
Day 3: Wednesday: Chest Workout
** if you have any queries about how to do any of the exercises in this journal please click the links provided and it will link you to a detailed description and pictures of how to do the exercise**
Exercise One: Barbell Bench Press (middle chest)
Warm up: push ups – 20 reps
Set 1: 47kg – 12 reps
Set 2: 67kg – 8 reps
Set 3: 5 reps
Set 4: 72kg – 3 reps
Set 5: 2 reps
Drop Set 6: 52kg – 8 reps
Exercise Two: Incline Dumbbell Bench Press (upper chest)
Set 1: 22.5kg dumbbells – 13 reps
Set 2: 8 reps
Set 3: 8 reps
Set 4: 7 reps
Exercise Three: Decline Dumbbell Flyes (lower chest)
Set 1: 14kg dumbbells – 15 reps
Set 2:10 reps
Set 3: 8 reps
Set 4: 8 reps
Exercise Four: Incline Dumbbell Flyes (upper chest)
Set 1: 14kg dumbbells – 10 reps
Set 2: 8 reps
Set 3: 7 reps
Set 4: 5 reps
Exercise Five: Flat Bench dumbbell Flyes (middle chest)
I finished of my chest with one set of flyes.
Set 1: 14kg dumbbells – 5 reps
Day 4: Thursday: Back And Shoulders Workout
** if you have any queries about how to do any of the exercises in this journal please click the links provided and it will link you to a detailed description and pictures of how to do the exercise**
Exercise One: Bent Over Barbell Rows (middle back)
Warm up set: 25kg – 32 reps
Set 1: 40kg – 19 reps
Set 2: 50kg – 13 reps
Set 3: 10 reps
Set 4: 55kg – 10 reps
Exercise Two: Reverse Flyes (rear shoulder, lats and traps)
Set 1: 6kg dumbbells – 22 reps
Set 2: 15 reps
Set 3: 15 reps
Set 4: 15 reps
Exercise Three: One Arm Dumbbell Rows (middle back and lats)
Set 1: 26kg dumbbell – 19 reps
Set 2: 19 reps
Set 3: 12 reps
Set 4: 11 reps
Shoulders Super Set 1:
I did theses two exercises one after the other with no rest in-between, this was counted as 1 set.
Exercise Four: Barbell Shoulder Press (shoulders)
Set 1: 40kg – 10 reps
Set 2: 7 reps
Set 3: 6 reps
Exercise Five: Seated Side Lateral Raises (side Shoulders)
Set 1: 6kg dumbbells – 11 reps
Set 2: 8 reps
Set 3: 7 reps
Shoulders And Traps Super Set 2:
I did theses two exercises one after the other with no rest in-between, this was counted as 1 set.
Exercise Six: Upright Rows (shoulders and traps)
Set 1: 25kg – 15 reps
Set 2: 12 reps
Set 3: 12 reps
Exercise Seven: Barbell Shrugs (traps)
Set 1: 65kg – 12 reps
Set 2: 10 reps
Set 3: 8 reps
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WEEK FOUR:
