Today was one of those days where I pushed myself hard at the gym, but felt like I could have pushed myself harder (especially with my chest exercises). Nothing except the rope triceps pushdown felt like technical failure on the 24th rep, even with the bump in weight.
Chest with arms superset:
Bench Press: 155, 155, 165 (8 reps each. Performed much more confidently with a spotter)
Decline DB Press: 60s, 60s, 60s (8 reps)
Low Cable One-Arm Flye: 20, 20, 20 (8 reps)
Isolateral Low Cable Curls: 25, 27.5, 27.5 (8 reps)
Bench Dip: 45, 55, 55 (8 reps)
Overhead Seated Pulley Curl: 55, 55, 55 (8 reps)
Rope Triceps Pushdown: 50, 50, 50 (8 reps, technical failure on final rep. Pronating hands at bottom of movement to emphasize the lateral head)
DB Hammer Curls: 25, 25, 30 (8 reps, feels like a fresh workout after stressing the biceps brachii twice in succession)
DB Overhead Extension: 15, 15, 17.5 (8 reps, slight left shoulder twinge if I move too fast. Thankful for the warning)
DB Flyes: 25, 25, 30 (8 reps, final chest exercise to stretch everything out)
Again, very satisfied with the order and volume of this routine. One change in the triceps workout, but I’ll do that now and then to keep things fresh.
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