6/25/22

Today was a solid session, just put something together on the spot and got a massive pump. Enjoyable time in the gym and I was able to go at a more relaxed pace now that I'm back home. 

A.

Bench Press 
10-8-6

DB Cuban Press 3 sets of 6 reps
Rest for 150 seconds

-205# for the first 2 sets of bench, then 215# for 6 ... 2x15# DB for the cuban press 

B.
Strict Pull Ups
10-8-6

Seated Arnold Press 
10-8-6 
Rest for 90 seconds

-26# across on the pull-ups and 2x35# across on the arnold press 

C.
Strict Dips 
10-8-6

Double KB Bent-over Row 3 sets of varying amounts
10-8-6

Dumbbell Upright Row - Double Arm 
10-8-6

Poliquin Raise 3 sets of varying amounts ea.
10-8-6 

Rest for 90 seconds

-26# across on the dips / 2x72# or the row / 2x15# for the upright row / 2x10# for the poliquin raises  

D.
Dumbbell Overhead Triceps Extension 
12-10-8 

Neutral Grip Curls 
12-10-8 
Rest for 90 seconds

-75# across on both movements 

E.
Cali Press 
12-10-8 

DB Reverse Curls 
12-10-8 
Rest for 90 seconds

-105# for the cali press and 2x15# for the curls 

F.
Double Arm Hammer Curls 2 sets of 30 reps
Complete the 30 reps as a drop set. Perform 10 reps. Rest 15 seconds. Drop weight and complete another 10 reps. Rest 15 seconds. Drop weight and complete another 10 reps to finish the drop set.
Rest for 1 minutes

-35#s / 25#s / 15#s 

G.
Tricep Kick-Backs 2 sets of 30 reps
Complete the 30 reps as a drop set. Perform 10 reps. Rest 15 seconds. Drop weight and complete another 10 reps. Rest 15 seconds. Drop weight and complete another 10 reps to finish the drop set.
View Exercise Details
Rest for 1 minutes

-25#s / 15#s / 10#s