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my self made back, chest & tricep routine

Tuesday, December 22, 2009

I have been doing the drills on Total Body Solutions to help my shoulder pain every other day. They are helping dramatically, but I still feel slight pain in the left shoulder so I don't want to go full force & do specific shoulder moves just yet...

I managed to do One on One Just Arms the other day where I worked my biceps, triceps & forearms without specific shoulder moves....thank Jesus the next day my shoulder pain was not worse. emoticon

Realizing I haven't specifically worked my chest or back in over a week emoticon(this is what happens when i'm not "in a round of something") i decided I had to work them today...my side boobs were looking awefully squishy (side boobs = nasty fat that hangs on outside of bra that is stubborn as hell and doesn't want to vanish)

So I was like "okay, I'll do P90X chest & back"..it's an awesome workout..thing is: I. HATE. PUSH UPS...i know they are an amazing exercise, works the whole body & are phenomonal, but i really HATE them..plus with the shoulders & all i didn't want to put too much stress on them with push ups...new years resolution: get better at push ups, learn to like them.

anyway, i decided i'd make up my own routine...something i never actually have done because I like following DVDs...i did the p90x chest & back warm up & cool down(why not? working the same muscle groups) and also decided to throw triceps in the mix since my bat wings need to fly away & i have a sick obsession with working them 3 times a week (never on consecutive days)

here are the moves I did. I would group sets of 3, 1 move per body part and repeat the 3 moves until i did 3 sets of each move.
Then I would move on to the next batch. Ironically enough (this was not planned) it took me the same amount of time as chest & back played on the dvd until cool down.
I did minimal resting in between, going from exercise to exercise, taking a sip of water between each 3x3 group set. (does this make sense?)
Also, I lifted heavy enough to where I failed between 1- & 12 reps

1. single arm row
2. chest flys
3. skullcrushers (lying down tricep extensions)

4. double arm row
5. bench press
6. seated overhead tricep extension

7. back pulldowns with resistance band
8. long arm pullovers
9. standing overhead tricep extension with resistance band


my upper body feels like it's on fire. i love it. yay.
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Member Comments About This Blog Post
  • no profile photo CD3375540
    Side boobs! HA! I just need to get rid of my donut!
    emoticon
    3960 days ago
  • FITGIRL15
    FYI... men LOVE side boob but women HATE it, Go Figure!

    You were doing what we call in the fitness world "GIANT SETS" I love giant sets too because it gives one muscle time to rest while another one gets a beating! LOL This is a great way to keep your HR up throughout and burn more calories overall! And the fact that you are doing some of your moves with a resistance band helps to keep your HR up too (because you can do your reps faster!)

    Great workout Diane! See... who needs a personal trainer? You are very well educated on your own!
    3961 days ago
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