Warm up: pullups/dips/GHR/upright row/face pull, 3 rounds, 10 reps each, no rest
Flat DB press
45kg * 12, 10, 6
Really weak. I think I will have to include more DB benching. Piss poor performance here.
Seated Laterals
17.5 * 12 for 5 sets
Pause at the top position, and controlled negative. 1 min rest between sets.
BTN Press
50 * 10 for 2 sets
2 mins rest between sets. Done really controlled.
Rear Lateral machine
68 * 20 for 4 sets
1 min rest between sets. Burned.
Rope pushdowns
28 * 10 for 3 sets
A1: Standing ab crunch
Stack * 20 for 3 sets
A2: DB Side bends
35 * 12 for 3 sets
A1 and A2 were supersetted. 1 min rest between supersets.
No comments:
Post a Comment