21st March 2019
Chest + shoulders + triceps
incline Smith press – 2 plates + 2,5kg x 20 (rest/pause)
Deadstop rep style
bodyweight dips – 5 x max.
superset
cable cross – 5x 10 – 37.5kg
–> DC stretch on the dip bars after last set
side laterals – 5 x 20 – 15kg
triset
rear delt cable – 5 x 20 – 10,5kg
triset
high incline dumbbell presses – 5 x 20 – 30kg
Giant set x3:
EZ bar pushdown – 67,5 x 10
Dips – bodyweight x max. (closer grip and more upright)
overhead rope – 17,5 x 10+
Close grip pushups – bodyweight x max. reps
+3 sets Abs to failure
