11/25/22

Today was a nice change... I am still congested, but feeling much better overall. I was happy to get this in, didn't push the reps or loading at all, just got some quality movement and a nice pump. Not a taxing session at all, restorative in nature. 

A.
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.

-3x15 rope cable push-downs at 40#

B.
Push Ups
3 sets x 10-20 reps

-20,20,10 

C.
Strict Pull Ups
3 sets x 8-12 reps
If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.

-3x10

D.
Lat Pulldowns (Wide or Narrow Grip) or Single Arm Cable Pulldowns
3 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-3x12 with 100# 

E.
Barbell Row, One Arm Dumbbell Row or T-Bar Rows
2 sets x 10-15 reps
Feel free to throw in a couple drop sets.

-2x10 with 135#, barbell row

F.
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.

-2x15 with 2x10# DB

G.
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.

-2x12 with 2x10# DB 

H.
Cable Curls
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x15# with 45# 

I.
Dumbbell Shrugs
2 sets x 8-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x12 with 2x75# DB

J.

Plank 

3 sets x :60 

Rest :60

-Complete