Today’s Workout

Warm up:

  • Reverse grip bentover rows: 4 x 25, 30 lbs
  • DB chest press: 4 x 25, 20 lbs
  • DB triceps kickback: 4 x 25, 5 lbs each arm

Workout:

  • Barbell bench press: 8 x 6-8 ( 4 x 75 lbs) (4 x 80 lbs)
  • Barbell bench press: 6 x 2-3 (3 x 100 lbs) (3 x 110 lbs)
  • barbell push press: 5 x 8-10, 70 lb

Tri-sets:

  • EZ bar upright rows: 5 x 8-10, 50 lbs
  • DB alternating curls: 5 x 8-10, 50 lbs
  • One arm overhead triceps extension: 5 x 8-10, 15 lbs

Tri-sets:

  • Seated DB shoulder press: 5 x 8-10, 40 lbs
  • Cable overhead extension: 5 x 8-10, 30 lbs
  • DB alternating hammer curls: 5 x 8-10, 50 lbs

Owner of Confident Fit, LLC

ACSM certified Personal Trainer

Sponsored Athlete

Degree of Exercise Science

Shay-lon Moss

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The shenanigans of today

Warm up:

 
  • Straight arm cable pulldown: 4 x 25, 40 lbs
  • Bentover DB reverse flys: 4 x 25, 20 lbs
  • assisted dips: 4 x 25, 110 lbs

Workout:

  • Barbell bench press: 8 x 5-6 (4 x 75 lbs 60% 1RM) (4 x 80 lbs 65% 1RM)
  • Barbell bench press: 8 x 2-3 (2 x 100 lbs) ( 2 x 105 lbs) (2 x 110 lbs ) (2 x 120 lbs)

Tri-set

  • Hammer curls: 5 x 5-6, 60 lbs
  • Cable overhead triceps extension, 5 x 5-6, 70 lbs 
  • Cable upright rows: 5 x 5-6, 90 lbs

Tri-set:

  • EZ bar military press: 5 x 5-6, 60 lbs
  • EZ bar reverse curls: 5 x 5-6, 30 lbs
  • Resistance band push ups: 5 x 5-6, red band

Want to see my PR from today (hitting 2 reps for 120 lbs, 95% my max) check out Bench press