3/14/21

Today was a decent workout... I am frankly a bit bored of this Sunday session... it hasn't changed over the entire 10 weeks... switched up a couple of the movements and didn't really push anything hard today, just got a nice pump. Excited to hit some tough workouts this week. 

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.

-Rope push-downs... went 50# x15, 50# x15, 60# x15 
 
B.
Clap Push Ups
3 sets x max reps

-Complete, 3x15 
 
C.
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.

-3x12, unweighted unbroken sets 
 
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.

-Straight arm standing lat pull-downs, 3x12 with 60# 
 
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.

-Supinated Grip BB Row, 2x15 with 155# 
 
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.

-2x25# DB for 2x12
 
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.

-2x25# DB for 2x12
 
H. 
Dumbbell Curls
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x35# DB for 2x12
 
I. 
Barbell or Dumbbell Shrugs
2 sets x 8-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-DB Shrugs, went 2x15 with 2x100# DB