Open Gym Program 3
Moving along with our Open Gym Program here is the 3rd instalment. We have a Chest workout, Back Workout and a cheeky little leg workout for you all.
CHEST DAY
Exercise 1 - 5Rep Max Bench Press.
Start light and build up each set. I warmed up with 3rounds of 10 Incline Press Ups and 20 Banded Pull Aparts.
Exercise 2 - 3 x 8/Arm Down/Up Dumbbell Press
Work upto a heavy set of 8. Make sure you have a couple of reps in the tank as you are going to do 3 working sets at this weight.
Exercise 3 - 3 x 12 Cable Flyes
Again work upto a good weight for 12 reps and then perform 3 working sets. If you are going to stagger your feet make sure you change half way through the set.
Exercise 4 - Super Set Tricep Dips / Rope PressDowns
If you can perform Bodyweight dips awesome. Hit 10 of those. In my video I am demoing the Assisted Dips Machine. Once finished get straight on the Cable Pressdown and hit 15 reps. Rest 90 seconds and go again.
Workout 2 is Leg Day
Exercise 1 - Leg Press 4 x 20reps
Use this as a warm up. Start light and add weight as you go. If you feel up for it keep going until you get to your 20Rep Max
Exercise 2 - Knee Extensions 4 x 12
We don’t have a leg extension machine so here is an alternative. Keep you Core tight and pivot around the knees. Bodyweight will be a challenge for some. Others might need to add load so grab a disc or a dumbbell and go for it.
Exercise 3 - Spanish Squats 5 sets 12/10/8/6/4
Feel free to mix the order and do these before the Knee Extensions. I didn’t as I wanted to stretch and warm up my knees first. These Spanish squats will work your inner quad (the Medial head of the Quadricep). Choose a medium sized band. I have looked this in half and stepped through each end. Take a step back ensure you lock the knees out at the top of the squat to really get those suckers burning. I descended in reps and added weight each set.
Exercise 4 - Slant Board Lunges 4 x 8/Leg
Find yourself a wedge, if you don’t have a wedge just make a step and perform Split Squats on that. The wedge gives us a little more travel for the knee and therefore a little more work around the thigh. Choose a pair of dumbbells that will challenge your strength but also balance and perform 4 sets of 8 reps on each side.