Push

March 26th

Press

warm up to 155

3 cycles of 145, 150, 155, ending on 145

Incline

start at 155, move up to 215

3 cycles of 205, 210, 215, ending on 205

CG Bench

start at 215, move up to 225

2 cycles of 215, 220, 225, ending on 215

did 2 sets of 3 with 185 (4 sec pauses on the chest)

*was supposed to be 3 cycles on CG Bench, but 225 started to feel heavy at the end of the second cycle, next round would have grinded, so stopped.

Chest circuit

Dips - Machine flye - Machine press with band

15 reps on dips (BW), 15 reps on flyes, Machine press AMRAP

2 rounds

Shoulder circuit

Seated Laterals - Seated front raises - Shoulder presses

15 reps each, 25 pound dbs (lol)

2 rounds

Rear delt machine

100 * 30, 30

Slight revision to the plan, the 'rest' day will be a calves, forearms and abs day.

Day 1: Push

Day 2: Pull

Day 3: Legs

Day 4: Arms

Day 5: Calves, forearms and abs

Repeat