Today was a great workout ... big upper body pump session... felt much better than yesterday. Enjoyed myself in the gym today, very fun to feel strong and get a pump.
A.
Bench Press
5 sets x 5 reps
Choose a weight you can handle for all 5 sets.
Bench Press
5 sets x 5 reps
Choose a weight you can handle for all 5 sets.
-230# across for 5x5
B.
Wide Grip Bench Press
2 sets x max reps @ 65% (180#)
2 max effort sets at 65% of your one rep max bench press.
Wide Grip Bench Press
2 sets x max reps @ 65% (180#)
2 max effort sets at 65% of your one rep max bench press.
-12,11
C.
Seated Strict Press
4 sets x 8 reps
Choose a challenging weight.
Seated Strict Press
4 sets x 8 reps
Choose a challenging weight.
-135# across for 4x8
D.
Dumbbell Arnold Press
3 sets x 15 reps
Aim to reach failure within the given rep range.
Dumbbell Arnold Press
3 sets x 15 reps
Aim to reach failure within the given rep range.
-35# DB for 3x15/arm ... rough
E.
Dumbbell Side Raises
3 sets x 20 reps
Aim to reach failure within the given rep range.
Dumbbell Side Raises
3 sets x 20 reps
Aim to reach failure within the given rep range.
-2x15# DB for 3x20
F.
Band Pull-Aparts
3 sets x 25 reps
Band Pull-Aparts
3 sets x 25 reps
-Complete, 1 red band
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