I’ve beaten the fuck out of my upper body so bad I can’t feel the soreness in my legs anymore.
Push.
Jan 17, 2019 - Chest, Triceps & Shoulders
Barbell Shoulder Press
Set1. 65 lb x 10 Reps
Set2. 75 lb x 8 Reps
Set3. 75 lb x 8 Reps
Set4. 85 lb x 8 Reps
Set5. 95 lb x 5 Reps
Set6. 65 lb x 10 Reps
Decline Barbell Bench Press
Set1. 95 lb x 12 Reps
Set2. 135 lb x 12 Reps
Set3. 155 lb x 7 Reps
Set4. 155 lb x 8 Reps
Set5. 165 lb x 8 Reps
Set6. 135 lb x 12 Reps
Dumbbell Fly
Set1. 25 lb x 12 Reps
Set2. 25 lb x 12 Reps
Set3. 25 lb x 8 Reps
Set4. 25 lb x 8 Reps
Set5. 25 lb x 8 Reps
Incline Dumbbell Bench Press
Set1. 45 lb x 15 Reps
Set2. 55 lb x 12 Reps
Set3. 55 lb x 10 Reps
Set4. 60 lb x 12 Reps
Set5. 70 lb x 8 Reps
Set6. 55 lb x 11 Reps
Chest Dip
Set1. 8 Reps
Set2. 8 Reps
Set3. 8 Reps
Set4. 8 Reps
Set5. 8 Reps
Set6. 8 Reps
Dumbbell Side Raise
Set1. 20 lb x 12 Reps
Set2. 20 lb x 12 Reps
Set3. 20 lb x 12 Reps
Set4. 20 lb x 12 Reps
Set5. 20 lb x 12 Reps
Set6. 20 lb x 12 Reps
Dumbbell Triceps Extension
Set1. 45 lb x 10 Reps
Set2. 45 lb x 10 Reps
Set3. 45 lb x 10 Reps
Set4. 45 lb x 10 Reps
Set5. 45 lb x 10 Reps
Set6. 45 lb x 10 Reps
Cable Pushdown (with Rope Handle)
Set1. 40 lb x 12 Reps
Set2. 40 lb x 12 Reps
Set3. 40 lb x 10 Reps
Set4. 40 lb x 10 Reps
Set5. 40 lb x 10 Reps
Set6. 40 lb x 12 Reps
Single-Arm Cable Pushdown
Set1. 20 lb x 8 Reps
Set2. 20 lb x 8 Reps
Set3. 20 lb x 8 Reps
Set4. 20 lb x 8 Reps
Set5. 20 lb x 8 Reps
Set6. 20 lb x 10 Reps