11/09/24

I put this session in on the spot, got a solid shoulder/tricep pump. Fun/low stress workout. 

A.

DB Shoulder Press (supported)
6 sets of 12

Rest 2:00

-2x60# for 12,12,12,12,10,10 

B.

Smith Machine Behind-the-Neck Shoulder Press

4 sets of 10 

Rest :60 

-10# on each side of the bar 

C.

DB Side Raises x 10 reps 

Bent-over DB Side Raises x 10 reps 

Rest :60

-2x15# DB 

D.

Incline EZ Bar Skull Crushers x 10 reps 

Incline EZ Bar Close Grip Bench Press x 10 reps 

Rest :60  

-50# 

E.

Diamond Push-ups x 10 reps

Inverted Skull Crushers x 10 reps

Rest :60  

-Complete, BW

F.

Tricep Cable Push-Downs 

4 Sets of 15

Rest :60  

-Complete, don't remember weight

G.

3 Sets:

15 KB Side Bends/side (53#)

Plank x :60

Minimal Rest

-Complete