Workout of the week! 9/2/17

Karl Seaward
Feb 9, 2017
2 min read

This week I have been moving house and sorting out work and life in a place about 2 hours away from where I'm currently living. This being said I have struggled to keep up with my gym commitments and how I normally concentrate on one or two body parts per session.

To compensate for this I rearranged my workouts so that I won't miss body parts and have a overall balanced week of training. Take a look at the workout below, this is one of the split workouts that I have just started to use.

Bench press 5 sets x 5 reps

Barbell curl 4 sets x 8 reps

Dumbbell triceps extension 4 sets x 8 reps (2 hands)

Incline bench 4 sets x 15 reps

Dumbbell curl 4 sets x 15 reps (both arms together)

Dumbbell chest press 4 sets x 20 reps (slight incline roughly 20°)

Triceps push down 4 sets x 20 reps (straight bar)

Dumbbell fly 4 sets x 20 reps (slight incline roughly 20°)

Hammer curl 4 sets x 20 reps (both arms together)

Single triceps pull down 4 sets x 30 reps

EZ bar curl 3 sets x 10 reps

Dumbbell kick back 3 sets x 10 reps

Cable cross overs 3 sets x 15 - 20 reps

Triceps pull down 3 sets x 15 - 20 reps (straight bar)

Concentration curl 3 sets x 15 - 20 reps (seated)

Seated calf raises 3 sets x 10 reps (heavy)

Standing calf raises 3 sets x 10 reps (heavy)

This was a bit of a killer with the high repetitions and change in intensity. Definitely a great feeling to this workout and one I will continue to use for the time being in regards to my own personal goals. Hopefully a few of you will try this one out and get back to me feeling the same!

Slog It Out

Karl Seaward