4/10/25

Today was a solid lifting session ... lots of different movements, but overall got a decent pump out of this. Definitely easier than the workouts I've been doing, but this is the first week of the cycle. 

A.

Bench Press

4 sets x 3 reps @ 75-80% (225-240#) 

75-80% of your one rep max bench press.

-240# ACROSS 

B. 

Weighted Dips 

3 sets x 5-8 Reps 

-3x8 with 35# 

C.

Barbell Rows 

3 sets x 12-15 reps

-3x15# with 185#

D.

Bicep EZ Bar 21s 

3 sets x 21 reps

-75#

E.

DB Isometric Hold Curls

3 sets, 30 sec hold at 90-degree angle

-2x25# DB 

F.

Dumbbell Side Raises

3 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-2x15# 

G.

Dumbbell Bent-Over Side Raises

3 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-2x15# 

H.

Shoulder "I"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables. 

-Crossover symmetry, 7# bands

I.

Shoulder "Y"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables.

-Crossover symmetry, 7# bands 

J.

Shoulder "T"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables. 

-Crossover symmetry, 10# bands