5/9 Workout: Chest & Abs

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Okay, so I have to admit that I am sick of the BodyForLife program. I’m not a fan of the upper/lower/cardio splits so I have decided to go back to my old way of doing things and that is to do cardio at least 3 days per week and then have a 5 or 6-day split with strength training exercises. I like to concentrate on 1 or 2 body parts per workout and not 4 or more.

One thing I did like about the BodyForLife workout plan was the way the sets/reps were performed. (The 12, 10, 8, 6, 12 rep range) I do believe that really does help improve strength quickly. I went from 90# being my personal best last week to a new personal best of 100# just yesterday. Before this workout I think my personal flat bench press was 75, maybe 80#. So, I do think I’ll keep performing the sets in the same way, but I’m going to follow a different kind of split. Maybe something like this:

Mon – Chest, Tues – Legs and abs, Wed – Back, Thurs – Arms/Shoulders/Abs…etc. Just 1 or 2 major muscle groups per workout session.

Here’s the workout I did yesterday:

Flat Bench Press -

• 40# x 12 reps
• 50# x 10 reps
• 60# x 8 reps
• 70# x 6 reps
• 80# x 4 reps
• 90# x 2 reps
• 100# x 2 reps – my highest bench to date!

Bicycle Crunch

• 3 sets x 15 reps (my abs were burning by my 2nd set and they didn’t quit until I was finished with the ab workout!)

Exercise Ball Roll-In

• 3 sets x 15

Knee Raise With Dumbbell

• 3 sets x 15 reps (just adding a 5# dumbbell made this exercise a lot tougher! i just wrapped my feet around it and performed the knee raises like normal)

**I will keep posting my workouts, I just wanted to make it aware that I will not be doing the BodyForLife strength training workouts any longer. I much prefer a 5 or 6 day split.