Another express workout for me today - part of the perils of parenting (again), but proof - if you will - that gym work, or at least an exercise regime, is still possible even with being an active and involved father of three!
For convenience's sake, from hereon in I will abbreviate barbell with 'bb', and dumbell with 'db'. Pretty standard, of course. Whenever a weight is given for the barbell that will indicate the combined weight of plates and bar. The weight listed for dumbells will be for one dumbell only, so you can assume that both hands will be carrying that weight - eg, 25kg dumbell means 50kg in total (25kg in each hand).
Warm-up
5 minutes skipping.
Chest and back
Superset - three sets of ten reps.
Bench press 25kg db.
Resistance band face pulls.
Superset - three sets of ten reps.
Incline bench press 45.5kg.
Seated row 85kg
Shoulder/back/legs/core
Superset - three sets of ten reps.
Shoulder rotation 5kg.
Overhead lunge 25.5kg bb.
Shrugs 22.5 db.
Arms/lats/core
Superset - three sets.
Body weight chin-ups x 5
Lat pull-down 50 kg x 10
Slow (4:0:2) push-ups x 10.
Core
Superset - two sets.
Hanging leg raises x 5
Cable hold & punch 17.5 kg (hold 30 seconds, 10 x 2-hand forward punch, 10 x 2-hand upper punch).
Warm-down
10 minutes foam roller.
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