WOD @allandnieva.me

“70% of people that start a fitness plan quit. EXCEPT YOU. Not this time.”

Week 2, day 2, of the 5-day WOD week! Emphasis is on the chest!

You’ll need a bench with a bar and weights, some dumbbells, and a place to do dips.

Let’s go!

5-day WOD week – week 2, day 2

Warm up: 5-10 minutes of jump rope or light jog to get your heart rate up and your blood flowing.

Main set:

Bench – 8 sets  (yes… 8 sets. Rest at least 1 minute between sets)

  • Rep count is 12, 10, 10, 8, 8, 6, 4, 4, 4
Incline Dumbbell Bench Press – 4 sets
  • Rep count is 12 reps for each set
Dips – 4 sets
  • Rep count is 10 reps for each set

Cable Flye – 4 sets

  • Rep count is 12 reps for each set

You’re done!

Take your time and focus on each rep. No need to rush. Feel the blood rushing in to your muscles and focus on getting that pump!

Make sure you re-hydrate and get a good recovery meal in after stretching out.

See you tomorrow!

allan

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s