TweetYesterday:

Bench press

135 x 10

185 x 10

225 x 10

275 x 8

315 x 4


Incline dumbbell press

1 x warm up

100s x 12, 12, 10


Cable crossovers/ push ups

110 x 20/ 30

140 x 20/ 22

170 x 15/ 20


Rope cable pressdowns/ dumbbell curls/ incline sit ups

(150 x 15/ 30s x 15/ 20) x 3



Today:

Wide grip reverse facing pulldowns

2 x warm ups

160 x 12

180 x 10

200 x 7-----> 120 x 12 + 10 sec ISO hold


HS row (medium pronated grip pulling to chest)

1 pps x 15

2 pps x 15

3 pps x 13

4 pps x 9

4 pps x 7ish


Close grip assisted pull ups

(100) x 12

(85) x 12

(70) x 12

(55) x 10

(40) x 10


HS low row

1 pps x 15

2 pps x 15

3 pps x 10

3 pps x 10ish


Dumbbell pullover

1 x warm up

110 x 8

120 x 7, 6