6/21/21

Today was a decent, albeit short, workout. In and out of the gym in 45 minutes. Got a nice chest/tricep pump. Overall enjoyed my time... heading out to the field tomorrow and wanted to get a pump before I left. 

A.
Bench Press
3 sets x 3 reps
Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-225# for 3x3 ... kept this pretty light, no spotter and didn't want to push the loading 
 
B.
Bench Press
3 sets x 8-12 reps 
Drop down to a weight that will have you failing within the given rep range 

-195# for 10,8,8 

C.
Incline DB Bench Press
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x8 with 2x75# DB 
 
D.
Incline Dumbbell Chest Flyes
2 sets x 10-15 reps
Come as close to failure as possible with out actually failing, within the given rep range.

-2x10 with 2x25# DB 
 
E.
Weighted Dips
2 sets x 8-12 reps
If you cannot do weighted, do body weight. If you cannot do body weight, do banded so you can hit 8 reps. If 8 reps is too easy, do up to 12 reps or add more weight.

-2x12, unweighted 
 
F.
EZ Skull Crushers 
2 sets x 6-12 reps
Aim to reach failure within the given rep range.

-2x12 with 80# 
 
G.
Tricep Extensions
2 sets x 10-15 reps
Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-2x15 with 55#, cable push-downs