Chest and Arms DPC

[CAG04]

This is the beginning of week three for the DPC. I know for a fact I would not be working this hard if we didn't start doing this. No way we can get stuck in a rut with these workouts. After working out with BGJames over the weekend I realized that we are killing some challenging workouts, and the tri relay was more proof. So week three is time to level up I'm my mind.

Here you go

Chest rotation.
Goal : 4 sets of 20
Weight : listed

Bench press : weight 135
Decline bench press : weight 115-135
Chest flys: weight whatever you got.

You can either do 4 rounds or do 4 sets on the bench all at once and go to the next.

Shoulders - biceps - triceps rotation

Do these in order and complete 1 round. 8-10 reps you choose the weight.

Standing dumbell shoulder press
Straight bar curls
Overhead tricep rope extentions.
Shoulder circles (take dumbells and get to "jesus" position and make 10 small circles foward and 10 backwards.)
Standing dumbell curls (strip set-- start with heavy weight curl 8 times go down 5 lbs and curl 8 times. Do 4-5 weight drops )
Dumbell tricep kick backs.

Bonus: cardio core
100 sit ups
10 min on cardio rowing machine

[rjoxiv]

Well I did 3 sets of 135 for chest and when I was struggling at #15 of he 3rd round, a woman asked me if I needed a spot. Not good for the ego...
Had to stop and hit rd 4 at end of situps.

45 lb dumbells shoulder pressx10
85 x 10 strt bar
85 x 10 rope extension
15 x 10 Jesus circles
40 lbsstrip down to 20
tricep rope 85 pounds

No row machine at my gym.. did 50 reps of 100 lbs on row machine
100 situps hurts!

I do believe that dpc ratcheted things up a notch!

[CAG04]

I came up short on the decline bench and flys. Sit ups are a killer. Man that burn set of curls was tough. The last 50 push ups I did on a decline bench. That burned me up and I only got five min on the rowing machine. Decent DPC but I think I like being out of the gym better.

[gater]

I am glad I am not the only one who struggled on the 4th set!

The last set had to go all the way down to 75lbs in order to get the last 5 reps on the bench!

55 lb dumbell press 12X (I forgot it was 8-12)
65 lb straight bar curl 12X
I do not remember weight on the rope tricept
10 lb Jesus circles
35 lb strip down 3 sets 1 set 25lb (everything else was taken)
25 lb dumbell kick back 8X

Gym was PACKED...so I drove home and ran as far as I could in 10 minutes (1.3 miles)
100 sit-ups took me forever!! LOL thankfully we did not have to post time

Great DPC. The 4 rounds of 20 kicked it up a notch today for sure!