Today was a solid session... kept the weights moderate and just moved through everything. Got a nice chest/shoulder pump. Looking forward to starting the new training cycle on Monday.
Bench Press
5 sets x 5 reps
Choose a weight you can handle for all 5 sets.
-225# across
B.
Seated Strict Press
3 sets x 8 reps
Choose a challenging weight.
B.
Seated Strict Press
3 sets x 8 reps
Choose a challenging weight.
-135# across
C.
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.
C.
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.
-10# across 2x15
D.
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.
D.
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.
-10# across 2x15
E.
Band Pull-Aparts
3 sets x 25 reps
F.
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.
E.
Band Pull-Aparts
3 sets x 25 reps
-1 red band
F.
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.
-50# DB overhead tricep extensions, 3x15
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