Tuesday, April 28, 2015

A. Bench – 3 x 5-8 (double progression)

108 for 3 sets, made all 8 reps

B. Dips – 3 x 5-8 (double progression)
***Add weight or scale as needed to hit rep range

8-8-6

***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.

C. Incline DB Bench – 3 x 8-12 reps
***SUPERSET each set of DB Bench with Flies x 5-8 reps

Used 40# for the DB Bench, got 12-11-7 reps; Used 20# for flies, got 8-5-6 reps

D. Standing OH DB Extensions x reps 15-12-10-8 (increasing weight)
***SUPERSET only the FINAL set with max unbroken Bench Dips with bodyweight

https://www.youtube.com/watch?v=yPLixXQFXgU

25-30-35-40; 13 bench dips with bent knees

E. Band Crossovers – 2 x max reps
***SUPERSET each set with max unbroken push-ups

13 band crossovers, 4 pushups; 15 band crossovers, 5 pushups

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