
Muscle_g
Senior Member
- Aug 27, 2017
- 167
- 39
Thursday 8/1/19 Bench
Warm-up
Rotator Cuffs
Pec-Dec Flyes
Pulldowns
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
275x1
295x3 added Slingshot
305x3
315x3
225x10, took away Slingshot
Incline Barbell Press
115x10
125x10
135x10
Machine Rows
130x15
160x15
190x15
70x12, one-armed
80x12, one-armed
Reverse Pec-Dec Rear Delt Flyes/V Raises
50x15/5x15
60x15/5x15
70x15/5x15
Rope Pushdowns/Barbell Curls
60x20/55x15
70x20/55x15
80x20/55x15
Worked almost 12 hours and it was late, so I skipped out on my neck work and cardio
Warm-up
Rotator Cuffs
Pec-Dec Flyes
Pulldowns
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
275x1
295x3 added Slingshot
305x3
315x3
225x10, took away Slingshot
Incline Barbell Press
115x10
125x10
135x10
Machine Rows
130x15
160x15
190x15
70x12, one-armed
80x12, one-armed
Reverse Pec-Dec Rear Delt Flyes/V Raises
50x15/5x15
60x15/5x15
70x15/5x15
Rope Pushdowns/Barbell Curls
60x20/55x15
70x20/55x15
80x20/55x15
Worked almost 12 hours and it was late, so I skipped out on my neck work and cardio