Finished the week off with a 2nd round of chest/Delts last night. Since I’m now doing chest twice per week, my 2nd day is considered my pump day and here I utilize more cable/machine work and only do 2-3 exercises for limited sets this day. Rest periods are kept to 1 min or so which makes the workout only 45 min-1 hour.
Plate Load Incline Press:
3 warmup sets of of 6 reps
3 working sets of of 5-8 reps
Machine Press:
2 Warmup sets of 6
3 working sets of of 10 reps
Machine Fly:
2 sets of 10 reps
Rope Pulls: (rear Delts)
2 Warmup set of 6 reps
3 working sets of 10 reps
Machine Press:
2 Warmup sets of 6
2 working sets of 10 reps
