Getting Ready for the Next Round of Students and Heavy Chest and Arms

The NOLS Southwest Spring Semester starts on Monday. Their proctor arrives tonight and begins preparing for three months in the southwest wilderness with 14 students whose average age is 20 years old. The grand adventure that is NOLS continues.

Today's quote is from Christopher McCandless:

"The very basic core of a man's living spirit is his passion for adventure."

Workout: Chest and Biceps
Warm-Up: Perform each exercise for one minute each.
Jump Rope
Abdominal Crunches
Weight Training:
Bench Press, 5 sets of 5 repetitions (The fifth repetition of each set should be very challenging.)
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Dip, 3 sets of maximum repetitions to failure
(Primary muscles worked: Anterior deltoids, pectoralis major and minor, rhomboid major and minor, triceps brachii)
Super Set:
Dumbbell Fly, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Push-Up, 3 sets of 20 repetitions
(Primary muscles worked: Pectoralis major and minor, triceps brachii)
Super Set:
Barbell Curl, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii)
Dumbbell Hammer Curl, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii)

Have a Great Day!!