Chest & Back Hypertrophy Day
BB Incline Press: 275 for 10 reps, 285 for 9 reps, 295 for 8 reps
T-Bar Rows: 5 plates + 10lbs for 8 reps, 8 reps
DB Incline Flys: 105s for 10 reps; 10 reps
HS Lat Pulldowns: 4 plates each side for 8 reps, 8 reps
Machine Flys: Stack for 10 reps, 10 reps
Machine Seated Rows: Stack + 50lbs for 8 reps, 8 reps
MM Machine Flex: 170 for 10 reps, 10 reps
HS Machine Pullovers: 6 plates + 70lbs for 10 reps, 8 reps
Chest DB Fly Fascia Stretch: 85s for 60 seconds
Back Machine Lat Pulldown Fascia Stretch: Stack + 90lbs for 60 seconds
Since I am trying to keep within certain rep ranges, and the gym only goes up to 125lb DBs, I switched over to BB Incline Press to get what I needed. I haven't done these for 8-10 reps for a while, so this was kind of nice!
Shoulders & Arms Hypertrophy Day
DB Seated Military Press: 115s for 8 reps, 7 reps
DB Standing Alternating Curls: 75s for 10 reps, 9 reps
DB Skull Crushers: 65s for 9 reps, 8 reps
Machine Rear Delt Raises: 220 for 10 reps, 10 reps, 10 reps
DB Single Arm Preacher Curl: 60 for 9 reps, 8 reps
Rope Extensions: 230 for 8 reps, 8 reps
DB Incline Curls: 60s for 8 reps
Machine Tricep Extensions: Stack for 10 reps
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