7/26/21

Today was a great workout... felt strong throughout and got a solid pump. 

A. 
Bench Press
3 sets x 3 reps
Increase the weight off of last weeks 4x4 Bench Press.

-240# for 3x3 ... got all these reps comfortably... felt very strong. 
 
B.
Wide Grip Bench
3 sets x max reps @ 75% (210#)
75% of your one rep max bench press.

-12, 9, 9 
 
C.
Seated Unsupported Strict Press
4 sets x 8 reps
Choose a challenging weight.

-115# for 4x8 ... wanted to start at 115# and go up from there... but I was so smashed from the benching I didn't increase the weight 
 
D.
Behind The Neck Snatch Grip Strict Press
5 sets x 10 reps
Aim to reach failure at the given rep range.

-65#, 75#, 85# x 3 sets 
 
E.

Seated Unsupported French Press 

3 sets x 10-12 reps 

Aim to reach failure within the given rep range.

-3x10 with 75# EZ bar 

F.
Seated Dumbbell Side Raises
3 sets x 12 reps
Aim to reach failure within the given rep range.

-2x15# DB 
 
G. 
Banded Face Pulls
4 sets x 25 reps

-1 red band

H.

One Arm Dumbbell Row 

2 sets x 10-15 reps

Feel free to throw in a couple drop sets.

-2x12 with 2x100# DB

I.

Barbell Curls

2 sets x 6-12 reps

You can choose the amount of reps as long as it is within the suggested range.

-2x12 with 75# EZ BAR

 

J. 

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.

-2x15 with 2x100# DB