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Training Session: Back & Chest (10/14/20)

BovaJP

BovaJP

Senior Moderators
Feb 15, 2013
804
701
#1
Had a really good back/chest training session this past Wed. Posting it up in case it benefits someone else.


Pec Deck Machine:
72#-15reps
84#-15reps
95#-15reps
100#-12reps
rest about 45-50 secs in between

Flat bench dumbbells:
20#-15reps
25#-15reps
30#-15reps
35#-15reps
rest about 45-50 secs in between

Superset ---
dumbbell rows:​
30#-12reps​
30#-12reps​
40#-12reps​
40#-12reps​
seated wide cable rows:​
60#-15reps​
60#-15reps​
70#-15reps​
70#-15reps​


Superset---
Close grip seated cable rows:​
90#-15reps​
90#-15reps​
100#-15reps​
Rope cable pull downs​
50#-15reps​
60#-15reps​
60#-15reps​

Chest press seated upright:
80#-15reps, 3 sets

Finisher (got this one from Dana Linn Bailey's posts):
at cable machine, with ropes:
1st movement: pull downs standing upright
2nd movement: lighter weight, pull downs but pull just under chest, standing upright
3rd movement: laydown and do facepulls

Did 2 sets of these as a finisher.

Happy Lifting Y'all
 
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