8/14/24

Today was a solid workout overall... dropped into a YMCA in Watertown, NY and got a super solid workout from this. Put together a workout on the spot as this week is my deload and I can get in whatever sounds fun... didn't push anything too hard, just got a solid pump and enjoyed myself. 

A.

Bench Press 

3x10 @ RPE 6/10 

Rest 2:00 

-185# across 

B.

Tricep Extensions

4 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.

-4x15 with 50#, rope push-downs 

 

C.

Incline DB Flyes 

Chin Ups

4 sets x 8-12 reps

-2x20# DBs, BW chin-ups 

D.

Lat Pulldowns (Wide or Narrow Grip) or Single Arm Cable Pulldowns

4 sets x 10-15 reps

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

-4x12 with 100# 

 

E.

T-Bar Rows 

4 sets x 8-10

Feel free to throw in a couple drop sets.

-4x8 with 90# ... used a strange old T-bar row machine... it was really challenging. 

 

F.

Dumbbell Side Raises or Cable Side Raises

4 sets x 10-15 reps

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

-4x10 with 2x15#

 

G.

Dumbbell Bent-Over Side Raises

4 sets x 10-15 reps

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

-4x10 with 2x15#

 

H.

EZ Barbell Curls

EZ Barbell Incline Skull Crushers 

4 sets x 12-15 reps

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

-4x15 with 50# EZ bar

 

I. 

Bench Dips 

4 sets x 10

-BW