The Training Expirience part 1

20150702_221417For the next series of articles, I will be brining you three or more of my personal training expiriences. I would like to take the opportunity to take this blog forum and share some of my training sessions with you hoping to help and motivate you so that you can begin or continue in your training endeavours.

The training session we are going to discuss here is a chest and back session I did with my nephew Lewis at my apartment. I will also go over with you the types of exercise equipment we used. I think this information will help many who want to train at home with some basic equipment. The program is as follows.

The first muscle group we did was abs with the exercise roman chair sit ups.

Ab training with roman chair sit ups. 5 sets of 30 reps.

A video posted by IAAM (@intenseapex) on

This is a great muscle group and exercise to begin with because it helps warm up the body for what is to come after. we did 5 sets of 30 reps on the roman chair sit ups. Next, we did lying leg raises for the lower abs. (Note: Technically, there is no such thing as lower abs. The lying leg raise is the best over all abdominal exercise that hits everything.) The lying leg raise is not depicted here. Also not depicted, are the Hyperextensions we did after abs, for lower back. Both the leg raises and the hyperextensions were done 4 sets of 20 reps. After this we did donkey Calf Raises with dipping belt, 3 sets of 100 reps.

Now, after we did the calf work we did high rep light squats with the BD3 Squat racks from Valor Fitness. It was three sets of 20 reps with 120 pounds.

Light squats before doing chest and back training.

A video posted by IAAM (@intenseapex) on

After the squats we started our back training with the barbell row for 3 sets of 12 reps.

Barbell rows for back.

A video posted by IAAM (@intenseapex) on

After this we did Dumbell rows for 3 sets of 12 reps with 60 pounds, which are not shown here and high rep chin ups with dumbell pullovers in superset fashion for three sets of 15 reps each.

Pullovers for chest and back.

A video posted by IAAM (@intenseapex) on

When we were done with the back we started on the chest by suppersetting flat dumbbell flys with more dumbbell pullovers for seta of 3 and reps of 15. After pre-exhausting the pectoral muscles we moved onto the bench press with light weight of 120 to 150 pounds for 4 sets of 15 reps.

The classic light bench presses.

A video posted by IAAM (@intenseapex) on

Next, we moved onto incline bench presses with the same weight and rep-set scheme.

Incline Barbell press for upper chest.

A video posted by IAAM (@intenseapex) on

Next we did push ups on the floor with the push up bars.

Ending chest and back workout with push ups.

A video posted by IAAM (@intenseapex) on

And Finally we did some neck work.

Remember to train your neck, which happens to be a neglected muscle group.

A video posted by IAAM (@intenseapex) on

I will have the equipment list and the routine written out in a future blog post.

Keep Training.


  • We had a really nice training session that day. We are getting ready for the next.