7/29/25

Today was overall a decent workout ... got a solid shoulder/bicep pump out of this. We had a later start today (0900) ... which was super nice ... so I got up at got this and had a nice and easy morning. 

A.

Seated Lateral Raise

4 Sets: 10-12 reps 

Rest 1-2 minutes

-2x20# 

B.

Seated DB Press

4 Sets: 8-10 reps 

Rest 1-2 minutes

-60s, 65s, 70s, 70s ... went 10,10,10,8 ... felt strong, but this was a big effort. 

C.

Spider Bench Front Raise

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x20#

D.

Standing Lateral Raise 

7 Sets: 8-12 reps 

Rest :45 

-2x20# 

E.

Straight Bar Spider Curls

7 Sets: 8-12 reps 

Rest :45 

-60#

F.

Standing EZ Bar Curls 

3 Sets: 8-10 reps

Rest 1-2 minutes

-80#

G.

EZ Bar Preacher Curls

3 Sets: 8-10 reps

Rest 1-2 minutes

-70#

H.

Rope Hammer Curls

7 Sets: 8-12 reps 

Rest :45 

-50#