06/09/22

This morning was a super solid pressing/upper body session. Got a big pump and felt surprisingly good on all the lifts. 

A. (warm-up)

2 sets x 10-15 reps
Face-Pulls 

Inch worms 

Barbell Bench (bar only) 

-Complete

B.
Bench Press
4 sets x 8 reps @ 72.5% (205#) 
72.5% of your one max rep bench press.

-Complete

C.
Bench Press
3 sets x 10-12 reps
Lower the weight to a number that will have you reaching failure within the given rep range.

-185# for 3x10

D.
Close Grip Bench Press
3 sets x 10-12 reps
Aim to reach failure within the given rep range.

-135# for 3x10 ... tried to go heavier here, but was completely fried from B and C. 

E.

Dumbbell Side Raises
3 sets x 12-15 reps
Come as close to failure as possible with out actually failing, within the given rep range.

Tricep Rock-n-Rolls
3 sets x 12-15 reps

-2x20# for the side raises and 2x40# for the rock-n-rolls, 3x12 each

F.

Dumbbell Bent-Over Side Raises
3 sets x 12-15 reps
Come as close to failure as possible with out actually failing, within the given rep range.

Tricep Push-Downs

3 sets x 12-15 reps 

-2x20# for the bent over side raises and 45# for the push-downs, 3x12 each