Tuesday, April 7, 2015

Tuesday 4/7 – Chest/Biceps:

A. Incline DB Bench – 5 sets of 8 reps
***Increase weight on each set, but only hitting 8 reps each set. Example:

50 x 8, 60 x 8, 70 x 8, 80 x 8, 90 x 8
OR
25 x 8, 30 x 8, 35 x 8, 40 x 8, 45 x 8

***Note that if the starting weight is lower, the increase is only 5 lbs per set, not 10 lbs…

***Once you make the final set of 8, increase ONLY the final set the next week.
Leave all prior “ramp up” sets at the same weight, and consistently attempt to improve the final set

I went 25-35-40-45-50(4) – only got 4 reps at 50

B. BB Curls – 5 sets of 8 reps – SAME EXACT APPROACH AS WITH DB INC BENCH

33-43-48-53-48
53 was a little too heavy…

C. Alternate movements x 4 sets each:

Flat DB Flies x reps 15-12-10-8 (increasing weight)
Rest 1-2 min
DB Hammer Curls x reps 15-12-10-8 (PER ARM, alternating, increasing weight)
Rest 1-2 min

I went 15-20-25-25 for both movements

D. Alternate movements x 4 sets each:

Band Crossovers x 12-15 reps
SUPERSET Push-up variety of choice x 6-10 tough reps
OPTIONS: Decline parallete, weighted, clapping, knees, etc…
Rest 1 min
Barbell Concentration Curls x 8-12 reps
Rest 1 min

I did 10 pushups each set at a slight deficit
for the concentration curls, went with just the 33# bar for 12 reps all 4 sets

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