10/06/24

Today was my low stress / accessory / pump day ... was overall a great workout. Got a great arm pump out of this annd really enjoyed myself. 

A.

DB Overhead 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.

-75# for 15,15,12 

B.

Strict Pull Ups

3 sets x 8-12 reps

Deficit Push-ups (hands and feet on 45#s) 

3 sets x 8-12 push-ups

-10 pull-ups, 12 deficit push-ups, BW 

C. 

Lat Pulldowns 

3 sets x 10-15 reps

straight into... 

Narrow Neutral Grip Lat Pulldowns 

3 sets x 10-15 reps

-160# on all movements, 6 sets of 10 

D.

Barbell Row 

3 sets x 10-15 reps

-185# for 3x10

E.

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# 

F.

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# 

G.

Barbell Curls 

4 sets x 15 reps

Inverted Skull Crushers 

4 sets x 15 reps 

-65#