Monday December 12, 2011

Building Muscle and Getting Stronger
That is the concept for this week. In order to excel in the Tough Mudder specific workouts I will need to get stronger and tougher.  

Decline Bench Press
2 Warm-up sets of 10-12 Reps
1 Working Set of 6-8 reps to failure
Incline Dumbbell Press
1 Warm-up Set of 10-12 reps
1 Working Set of 6-8 reps to Failure
Flat Bench Dumbbell Flys
1 Warm-up Set of 10-12 reps
1 Working Set of 6-8 reps to Failure
Dumbbell Concentration Curl
1 Warm-up Set of 10-12 reps
1 Working Set of 6-8 reps to Failure
Hammer Curl
2 Working Sets of 6-8 reps to Failure
Standing Barbell Curls
2 Working Sets of 6-8 reps to Failure
The rest are supersets. Supersets are back to back sets alternating between 2 exercises with no rest.
Superset 1
Knee Ups 3 working sets to failure
Crunches 3 working sets to failure
Superset 2
Cable Crunch 3 working sets to failure
Decline Reverse Crunch 3 working sets to failure

My arms and chest took a pounding during this workout which is just what I set out to accomplish. If you are looking to gain size in the chest or bicep area then try this workout twice a week and remember to push yourself to the limit.

Meal 1: Egg Whites and Coffee
Meal 2: Almond Butter sandwich on Wheat Bread
Meal 3: Chicken and Brown Rice
Meal 4: Post Workout Whey Protein Shake
Meal 5: Chicken and Veggies
Meal 6:
Almond Butter sandwich on Wheat Bread
Meal 7:
Casein Protein Shake