03/09/23

Got in a nice upper body pump at home today... was a fun/low stress workout, had a good time. 

 A.

Bench Press Prep

1-2 sets x 10-15 reps @ 40-60%

Perform Upright Barbell Rows@ 40-60% intensity for 1-2 sets of 10-15 reps. 

-Complete, 45# for 2x10

 

B.

Bench Press

5 sets x 5 reps @ 70% (205#)

70% of your one rep max bench press.

 

-Complete

C.

Alternating Dumbbell Bench Press

3 sets x 12-15 reps

The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets. 12-15 reps per arm.

-2x50# for 3x15/arm 

 

D.

Strict Press

3 sets x 5 reps @ 65-70% (125-135#)

65-70% of your one rep max strict press.

-Complete, used 125# across... didn't feel great 

 

E.

DB Z-Press

3 sets x 12-15 reps

The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets. 

-2x35# for 3x12

 

F.

Tricep Extensions

3 sets x 12-15 reps

Aim to reach failure, within the given rep range. These can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-3x15 with 55#, rope extensions 

 

G.

Tricep Rock-n-Rolls

3 sets x 12-15 reps

The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets.

-2x25# DB for 3x12