Upper body workout
Jan 14th
Warm up: rotator cuff exercises
Bench (close grip):
Bar * 3, 3, 3
95 * 3, 3, 3
135 * 3, 155 * 3, 185 * 3
135 * 3, 155 * 3, 185 * 3, 205 * 3
155 * 3, 185 * 3, 205 * 3
Seated Press:
95 * 5
135 * 5, 5, 5, 5, 5
Side lateral machine (tempo 321)
50 * 12
100 * 10
60 * 12, 12
A1: Close grip incline bench (tempo 23X)
115 * 5, 5
135 * 5
A2: Tricep push down
120 * 10, 10, 10
B1: Machine row
120 * 5
100 * 5, 5, 5, 5
B2: Face pull
35 * 15, 15, 15, 15, 15
C1: DB shrugs (tempo 12X)
90 * 10, 10, 10
C2: Machine preacher (tempo 51X)
60 * 10, 10, 10
Speed bench and just some moderate shoulder work. I feel some strength returning. Following the tempo prescriptions is much harder than it always looks initially. lol
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