4/12/25

Today was a decent upper body pump, nice to get this in early ... woke up at 0500 to try to sneak this in before my kids woke up... almost finished it before they were up around 0630. 

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 

B.

Bench Press

5 sets x 5 reps @ 70% (225#) 

70% of your one rep max bench press.

-Complete ... light sets. 

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 

D.

Strict Press

3 sets x 5 reps @ 65-70% (135-145#) 

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

-3x5 with 145# 

E.

Seated DB Strict 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.

-2x35# for 3x15 

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. 

-3x15, 80# push-downs 

G.

DB French 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.

-3x15 with 60# 

H.

Every 2 for 10 minutes (5 sets) of: 

'Durante Core'

-Complete