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

Chest/back/shoulders, consistency super powers, and intensity vs. consistency

💪 WORKOUT

DB Shred #54: Badass Female Athlete Ed. - Chest, Back, & Shoulders

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

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

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

3 SET SUPERSET

Weighted Crunches or Ab Wheels: 10 reps
Plank (hands or elbows): 30 seconds

*No Rest

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

🤔 THOUGHT

Consistency is a super power available to everyone.

👉 More from CoryG on Twitter

📋 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