Speed Bench
85kg + small bands * 3 for 8 sets
Rest time was 45 secs in between. Used varying grips for the 8 sets. Good bar speed, but I believe I can be tighter.
Military Press
80 * 6 for 4 sets
Rest time was roughly a minute in between sets. Wrapped my wrists from the 2nd set onwards. Reps were done with a very slight pause at the bottom to eliminate any bouncing.
A1: Seated Laterals
15 * 12 for 3 sets
A2: High face pull
26 * 10 for 3 sets
A1 and A2 were supersetted. Rest time in between supersets were 1 min. Seated laterals were done with a pause at the top position and moderately slow negatives. High face pulls were done with a pause in the contracted position.
Single arm Overhead Dumbbell extension
10 * 20 for 5 sets
Rest time in between sets was 45 secs. Triceps are trained at a lower intensity and much higher reps on dynamic days. Chasing the pump, if you will. Allows more volume and has a recuperative effect. Reps were all controlled but rhythmic.
B1: Lat pull down
75 * 10 for 3 sets
B2: Machine Fly
54 * 15 for 3 sets
B1 and B2 were supersetted. Rest time in between supersets were 1 min. Lat pulldowns were done with a 2 sec pause in the contracted position, and a half second stretch at the top position. Machine flyes were done with a 1 sec pause in both the contracted and stretched position.
No comments:
Post a Comment