CEO Training Log - Chest / Shoulders / Triceps - PART 1

We normally dedicate Sundays fully to our Lord Jesus Christ and make it day of prayer, studying God's Word, creativity and rest. BUT today we added a strength session and the Holy Spirit went along with us :) (We believe in personal relationship and personal communion with God instead of rigid religious beliefs) Jesus says He is the Sabbath, the Rest, the Peace and in Him we are Alive. Not from works which are dead but by His Blood, His Grace and His Love WE ARE SET FREE...AMAZING. 


Here's the training session for the day... CHEST / SHOULDERS / TRICEPS. This is PART 1 of a 3 day split. EXCELLENT for anyone at any stage of training especially for those used to a 5-6 day split. With this split over 6 days you'll work your entire body 2x. (this workout is a from variation of programming by Shelby Starnes)



Cable Flyes (pre exhaust) 4 sets of 15 reps with a 1 sec squeeze/contraction at bottom.

Incline DB Press - 1 set of 20...1 set of 15...1 set of 12...1 set of 8. Go to failure on each set within good form. 

Dips - 3 sets to failure on each set. Go deep and get a good stretch. 



Db Laterals - 4 sets of 12. Make sure to relax your traps and get a good squeeze at the top of each rep.

Bent Over Db Laterals - 4 sets of 25. Make sure to relax your traps and get a good squeeze at the top of each rep.



Rope Pushdowns - Sets of 15, 12, 10, 8. (4 total sets) Make sure to squeeze hard at bottom on every rep.

Dips - 3 set to Failure on each set. Keep your body somewhat upright and make biceps reach parallel with ground. 

Skull Crushers - 3 sets of 15. Use an EZ curl bar and take bar behind head until bar touches bench. Squeeze at top for 1 sec and make sure to get a good stretch at the bottom of rep.