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Bench Press and Biceps Dumbbell Curl Training was on my training schedule today. Check here the complete and details of the chest exercise and workout for biceps short by highly intensive training.

Today I’ve performed very intense training. The exercise plan is:

Mr. Strongman HIIT Treadmill 15-minute Training

Lately I usually start my training with a good warm-up 15-minutes running on treadmill. I called it HIIT or High-Intensity Interval because of changing intense periods with lower pace running periods.

After changing of these high pace intervals (400 meters on speed of 12 km per hour) with lower pace intervals (200 meters on speed of 8 km per hour), I was more than warm.

Supersets of Bench Press with Biceps Dumbbell Curl Training

After treadmill, I went straight to the bench press dumbbell and started with the second part of my today’s workout.

So, as you see, I have performed 4 supersets of Bench Press with Biceps Dumbbell Curl Training. Between the bench press and biceps curls the pause is only going from one bar to another. Between supersets the rest is about 1 minute.

Exercises for bigger muscles are more demanding and more complex. In this case, Bench press is more demanding, so it is followed by biceps curls.

Supersets of Abs on Pull up Bar with Vertical Jump Plyometrics

The third and last part of the training was Abs on Pull up Bar with Vertical Jump Plyometrics.

After 4 supersets of abs and jumps, I am completely exhausted and wet.  This is very intensive 45-minutes very effective training. I have used abs on pull up bar before vertical jump plyometrics, because jumps are very demanding so I don’t have enough air after quick and explosive jumps.

Foam Rollers and Stretching for Cool Down

For end, maybe the most important part of the training is stretching. Using of foam roller on legs and backs with stretching of legs.

After Bench Press with Biceps Dumbbell Curl Training and Abs on Pull up Bar with Vertical Jump Plyometrics training I am hardly walking to my job.