Power Set

Today I was a bit bored so I decided to do a upper body power work out. First I did some ab work. This consisted of 50 crunches and 50 bicycles repeated 3 times. I did the first set fast, which helps warm your abs up. 2ND and 3rd set are to be done at a slow and controlled pase. This will work the abs harder and increase the burn. Believe me the burn arrives in the middle of the 2ND set and gets stronger from there.



After this I did some push ups using push up handles (as seen in the picture on the left). This consisted of 20 triceps push ups were your hands are by your side and in close and 20 push ups with the handles wide apart. This was done twice through. After I did this I went on to do some lat pull downs I did 12 of these on about 9 plates. I found that the 1st and half of the second set were fine, but then from there my lats started to burn but I pushed through that burn and in doing that it made it tougher to do but it also will help build up my lats.

At this point I was feeling good and wondering what I could do next. So I decided to do some reverse flies I did 25 of these, 3 times through with light weight and also did them as fast as I could. This exercise will help in making your pectorals stronger and also more power full. After this set I was a bit sore in the pecs so I decided to do a 5 minute cool down on a cross trainer followed by some dynamic stretching.

I love power sets cause they help not just with my swimming but with my strength in general and produces awesome results!!!!