BovaJP
Senior Moderators
Staff Member
- Feb 15, 2013
- 1,261
- 1,332
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 ---
Superset---
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
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