1:1:1: Chest/back/shoulders, consistency super powers, and intensity vs. consistency | 7.17.23
by Cory Gregory | 7.17.23
3-5 minute read
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Chest/back/shoulders, consistency super powers, and intensity vs. consistency
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πͺ WORKOUT
DB Shred #54: Badass Female Athlete Ed. - Chest, Back, & Shoulders
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3 SETS
Pull-ups: To failure
Dumbbell Bent Over Rows: 15 reps
Banded Arrows: 15 reps
Banded Seated Rows: 15 reps
Band Pulldowns: 15 reps
1-2 minute rest between sets
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3 SETS
Push-ups: To failure
Incline Bench Press: 15 reps
Banded Chest Flys: 15 reps
Flat Dumbbell Bench Press: 15 reps
Chest Flys: 15 reps
1-2 minute rest between sets
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3 SETS
Military Press: 15 reps
Lateral Raise: 15 reps
Arnold Press: 15 reps
Frontal Raises: 15 reps
Banded Arrows: 15 reps
1-2 minute rest between sets
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3 SET SUPERSET
Weighted Crunches or Ab Wheels: 10 reps
Plank (hands or elbows): 30 seconds
*No Rest
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CONDITIONING
Run 1 mile OR
Advanced: 400-800 meters of Lunges
Intermediate: 5-10 minutes of Lunges
Beginner to Intermediate: 10-20 minutes Walking on Incline
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π€ THOUGHT
Consistency is a super power available to everyone.
π More from CoryG on Twitter
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π QUOTE
Most people need consistency more than they need intensity.
Intensity:
-run a marathon
-write a book in 30 days
-silent meditation retreat
Consistency:
-don't miss a workout for 2 years
-write every week
-daily silence
Intensity makes a good story. Consistency makes progress.
- James Clear
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