7/12/19

This was a fun workout. Chiller upper body body pressing session. Got a nice pump and enjoyed myself.

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 50-75%

Perform Face Pulls @ 50-75% intensity for 1-2 sets of 10-15 reps. 

-Complete

B.

Bench Press

4 sets x 8 reps

Choose a weight that will have you reaching failure within the given rep range.

-185# x 8 x 2 sets, 195# x 8 x 2 sets 

C.

Incline Bench Press

3 sets x 8-10 reps

Choose a weight that will have you reaching failure within the given rep range.

-135# x 10 x 3 sets @ 90 seconds rest ... kept weight lighter / rest interval shorter due to time constraints 

D.

Close Grip Bench Press

3 sets x 8-10 reps

The goal is to reach failure within the given rep range in all three sets.

-135# x 8 x 3 sets @ 90 seconds rest ... kept weight lighter / rest interval shorter due to time constraints 

E.

Tricep Rock-n-Rolls

3 sets x 8-10 reps

-Complete, 3 x 10 with 2 x 40# DB

F.

Tricep Push-Downs 

3 x 15-20 reps 

-Complete ... don't remember weight 3 x 20

G.

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.

-Complete, 3 x 15 with 2 x 25# DB

H.

Dumbbell Bent-Over Side Raises

3 sets x 10-12 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-Complete, 3 x 10 with 2 x 25# DB