Today was overall a decent workout, didn't have time for anything other than my PL ... got this done quickly at home and got a decent pump out of this ... kept weights light and rest intervals short.
A.
Bench Press
3 sets x 3 reps (245 last week)
Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).
-250# across (5# over last week)
B.
Bench Press
3 sets x 10-12 reps
Lower the weight to a number that will have you reaching failure within the given rep range.
-195# for 12,12,10
C.
Close Grip Bench Press
3 sets x 10-12 reps
Aim to reach failure within the given rep range.
-3x12 with 135#
D.
Tricep Rock-n-Rolls
3 sets x 12-15 reps
-3x12 with 2x35#
E.
DB Tricep Extensions
3 sets x 10-15 reps
-3x15 with 50#
F.
Bench Dips
2 sets x 10-15 reps
-BW for 2x15
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