2/15/23

Today was an 'active recovery bodybuilding' day ... I always find this easier/lower volume accessory day to leave me feeling good and get my blood flowing. In and out of the gym within 45 minutes, nice way to start the day... looking forward to testing where my fitness is at over the next few weeks.

 

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.

-55# for 3x15

B. 

Parallete Push Ups

3 sets x 8-12 Reps 

-3x10 

C.

Pull Ups

3 sets x 8-12 reps

Bodyweight 

-3x10

D.

Lat Pulldowns 

3 sets x 10-15 reps

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

-3x12 for 115#

E.

One Arm Dumbbell Row 

2 sets x 10-15 reps

Feel free to throw in a couple drop sets.

-2x10/arm with 100# DB

F.

Dumbbell Side Raises 

2 sets x 10-15 reps

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

-2x12 with 2x10# DB 

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.

-2x12 with 2x10# DB 

H.

EZ Bar 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#

I.

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