Happy Tuesday all!

I had an evening workout today hitting chest and shoulders with some arms thrown into it. I didn’t go as hard today, for some reason, when I got to the gym, I was feeling a little lethargic. Having said that, I did work up a sweat!

This post is called  7s because seven is the lucky number today…

Resistance: Heavy 7 reps

Sets: 3 sets + 1 set to failure

Duration: 1 hr

Megaset 1

Incline dumbbell bench press

Dumbbell alternating shoulder press

Incline dumbbell fly

Front + lateral dumbbell raises

Superset 1

Barbell military press

Upright barbell row

Dumbbell thrusters from ground

Superset 2

Barbell bicep curl ( 7 bottom half rep, 7 top half rep, 7 full curl)

Reverse grip bicep curl (as above)

Superset 3

Low pulley rope tricep extension

Single arm tricep pulldown

Rope tricep pulldown

Megaset 2 (for failure set, hold bridge and HH as normal, increase the others to 7, trust me, 2 makes a difference!)

Bridge holds

Hollow body holds (HH)

5 dish tucks


5 v-ups


5 opposite toe touches

Hanging tuck ups

Pull up shrugs + holds


I’ll probably revisit this workout later along the track 🙂


I’m passionate about health and fitness but by no means an expert. Please consult your doctor and/or relevant health professionals before commencing physical exercise.


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s