Upper body Workout

Upper body workout
21st Jan

Close grip bench (speed benching) *all sets were 3 reps*
Bar for 3 sets
95 for 3 sets
135, 135, 155, 185, 205, 135, 155, 185, 205

Seated DB press
60 * 6
70 * 6
80 * 6

Standing Press
115 * 5
135 * 5
155 * 2
115 * 5, 5, 5

Machine lateral (tempo 22X)
60 * 12, 12, 12

Tricep push down
135 * 10
150 * 8, 8

Flat JM press (paused at the bottom)
135 * 5, 5, 5

A1: Machine row (tempo 22X)
100 * 5, 5, 5, 5

A2: Rear delt machine
135 * 12, 12, 12, 12

B1: High BB shrug (tempo 12X)
135 * 12, 12, 12

B2: DB Hammer curl
37.5 * 8, 8, 8
*Hammer curls were done alternating with the resting arm held in the contracted position between each rep*

B3: Preacher machine (tempo 62X)
No. 6 plate * 5, 5, 5

A1 and A2 were super setted. B1, B2 and B3 were a triple set.

I realized my pressing strength has dropped tremendously and this is the weak link in my benching. Will focus on standing press to bring up the shoulder strength again. I like the addition of the hammer curl in the triple set. The high shrugs were done thumbless to make it harder on the forearms. 135 was way too light so will have to increase the weight the next round. Overall good session!