WEDNESDAY

Warm Up: Shoulders

- very light poundage

- dumbbell: lateral (side) raise: 40 reps

- dumbbell: rear delt raise: 40 reps

- rope: 2 hand slam & external rotation: over/ under hand grips: 40 reps each grip: 2X

Work: Chest

- barbell: flat or incline chest press: 5 sets/ 3 reps: increase poundage by 5 - 10% from last week.

- dumbbell: flat or incline chest press: 4 sets/ 12 reps: same weight as last week

- fly: trx, cable, or dumbbell: 3 sets/ 18 reps

Comment 0 Likes