8/13/21

Today was a solid workout... still a bit sore in my shoulders/chest. Got a big pump and had fun. 

A.
Seated Unsupported Strict Press
5 sets x 5 reps
Come as close to failure as possible with out actually failing, at the given rep range.

-135#, 140#, 145#, 145# 145# 

B.
Wide Grip Bench Press
3 sets x 5 reps @ 80% (225#)
80% of your one rep max bench press.

-Complete

C.
Incline DB Bench Press
4 sets x 8 reps
Choose a challenging weight.

-Complete, 2x75# DB

E.
Barbell Cuban Press
4 sets x 8 reps

Banded Face Pulls

4 sets x 20 reps

-45# bar for the cuban press, 1 red band for the face pulls

F.
Tricep Extensions
3 sets x 12-15 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.

-Seated unsupported DB extensions, 50# DB for 3x12

G.
Dumbbell Side Raises or Cable Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

2 sets x Durante Core (10 hollow-rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold) 

-Complete, 2x15# DB for the side raises 

H.
Dumbbell Bent-Over Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

2 sets x Durante Core (10 hollow-rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold) 

-Complete, 2x15# DB for the side raises 

I.
Barbell Curls
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-Complete, 75# bar

J. 
Hammer Curls 
2 sets x 8-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-Complete, 2x35# DB