5/10/25

Today was the last session of the de-load week... really nice and easy workout, got a small pump from this, but overall it was still nice to move a bit, in and out of the gym in about 30 minutes. 

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 40-50%

Perform Pendlay Rows @ 40-50% intensity for 1-2 sets of 10-15 reps. 

-Complete

B.

Bench Press

2 sets x 3 reps @ 75% (225#) 

75% of your one rep max bench press.

-Complete

C.

Dips

3 sets x 10-20 reps (bodyweight) 

-3x20

D.

DB Overhead Tricep Extensions

3 sets x 15-20 reps

Aim to reach failure, within the given rep range. 

-3x20 with 60# DB 

E.

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.

-3x12 with 2x10# 

F.

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.

-3x12 with 2x10#