9/15/24

Today was a lower volume accessory / active rest day ... it was nice to move and pump a little ... but I am feeling very beat up and stressed out, so I kept the intensity low today and got in what I could. 

A.

2 Minutes Shoulder Extension Stretch 

-Complete

B.

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.

-3x15 with 50# DB 

C.

Push-ups (on DBs)

3 sets x max reps

-3x15 

D.

Pull Ups

3 sets x 8-12 reps

If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.

-3x10

E.

Lat Pulldowns, Banded 

3 sets x 10-15 reps

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

-3x15 with crossover symmetry 

E.

KB Rows

3 sets x 10-15 reps

Feel free to throw in a couple drop sets.

-3x10 with 2x53# 

F.

Dumbbell Side Raises or Cable Side Raises

3 sets x 10-15 reps

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

-3x10 with 2x15# 

G.

Dumbbell Bent-Over Side Raises

3 sets x 10-15 reps

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

-3x10 with 2x15# 

H.

Hammer Curls 

3 sets x 10 reps

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

-2x35#