PREPARING FOR THE BIG GAME: CHEST, BICEPS, AND ABS WORKOUT | Dumaguete City | Noellie Foodie

This is my 16th vlog that I am posting on this 16th day of November which is also the day of the first ever Kristoff Fitness League. I hope and pray that the number 16 brings me luck in my fitness journey and in YouTube as a food and gym vlogger. This was a normal gym day and my trainer probably saw that I was feisty enough so he suggested that I vlog my workout. I was a bit confused 'cause we were already in the second part of my training so major parts were done already. It was a chest, biceps, and abs kind of gym day. Had he told me early on that I should vlog, we could have included the difficult portion which was the beginning. It was heavy and intense. It wasn't taken on video that day but I inserted a clip (I re-enacted) of what I did minus a few steps, just so you guys can get the feel of it. For those of you who might get confused and want to try this workout, here is a detailed step-by-step list of everything that I did that day: Warm up: 1. Brisk walking on treadmill - set at 12% inclination, for 15 minutes 2. TRX routine stretching - the same thing done before and after whole workout 3. Routine chest/shoulder warm up Chest workout: 1. Flat bench dumbbell press - begin with 60kg per side decreasing weight by weight until 35kg, 10 reps per pair of weights consists one set, with minimal rest in between sets, so that's a total of 6 sets (60kg, 55kg, 50kg, 45kg, 40kg, and 35kg) 2. Flat bench dumbbell flyes - begin with 30kg per side decreasing weight by weight until 5kg, 20 reps per pair of weights consists one set, with minimal rest in between sets, so that's a total of 6 sets (30kg, 25kg, 20kg, 15kg, 10kg, and 5kg) 3. Body weight dips - 3 sets of 15 reps, with minimal rest in between sets 4. Decline cable crossover - begin with 25lbs per side, increasing weight, 3 sets of 20 reps, with rest in between sets 5. Incline cable crossover, superset with modified incline cable crossover - begin with 25lbs per side, increasing weight, 3 sets of 10 by 10 reps, with rest in between sets, so you do both exercises in one set 6. Modified cable crossover - begin with 15lbs per side, increasing weight, 3 sets of 10 reps, with rest in between sets Biceps workout: 1. EZ bar close grip curl, superset with EZ bar wide grip curl - begin with 15kg, increasing weight, 3 sets of 10 by 10 reps, with rest in between sets, so you do both exercises in one set 2. Concentration curl - begin with 15kg, increasing weight, 3 sets of 15 reps per side, finishing all reps on one side before doing the other, with rest in between sets, so one set are curls done on both left and right biceps 3. Straight bar cable curl - begin on sixth plate (our machine labels are off, you may estimate what you can take, just make sure you can increase twice, maintaining quality reps), increasing weight, 3 sets of 20 reps, with rest in between sets 4. Pinwheel curl - begin with 20kg per side, increasing weight, 3 sets of 15 alternating reps per side, with rest in between sets, so one set is a total of 30 reps for both arms I do three exercises during my abs workout, doing one circuit of all three per set. I usually do three sets, with rests in between. (So you basically repeat all of the following three steps three times with rest after the third step.) 1. Hanging leg raise - 20 reps 2. “Noellie snake crunch” - pardon the name but my trainer had this declared, 20 reps 3. Decline side crunch - 20 reps per side, finishing all reps on one side before doing the other I finish with a bit of relaxing followed by my stretches. I feel like during your cool down, you have to let your muscles actually cool down before the final stretch. 1. TRX routine stretching And when all legit food places are close, I go to Jollibee, my happy place, after gym. I post a new episode every week, so don't forget to hit subscribe and click that notification bell and choose the "ALL" option to be alerted of all my uploads (especially surprise and unannounced ones). Follow me on all my social media. Everything is @iamnoelricardo Facebook/Twitter/Instagram/Snapchat Please also like and follow: https://www.facebook.com/redrockhotspring https://www.instagram.com/redrockhotspring