CHEST/TRIS
Still slowing getting my strength back and Delts seem to be a bit tight, which of course effects pressing movements but I did what I could. Again, not being overly hard on myself as I’m just getting back into training.
Dumbbell Flat Press:
2 Warm-up sets/3 Working set of 8 reps
Smith Incline Press:
1 Warm-up/3 Working sets of 6 reps and then did one drop set and did as many reps as possible.
Played Loaded Press:
3 Working sets of 8 and then 1 drop set.
Cable Flies:
-4 sets of 8 (no warmup)
Tris:
V-Bar press down:
2 Warm-ups/4 Working sets of 10 reps
Dumbbell extensions:
4 sets of 10 reps (no warmup)
Pressdowns:
Here I used the assisted pull-up pad and pushed with my elbow flared out. I did 3 sets to failure. My reps were 15, 15, 12, 10. Kept rest only 30 seconds. Amazing pump!!
