Saturday 4/13/19
Am fasted:
Cardio – 35 min on stairs 20 min on bike
Stretching
Delts and arms
I really don’t like pairing the two together, but chose to today so I can have an off day tomorrow
Plate loaded hammer strength press
2 p + 25 ps x 7
2 p + 10 ps x 8
DB lateral raise
Sets of 10 increasing weight until reaching one max set 30’s x ~10
20’s x unknown reps pausing each at top
Pec dec rear delt fly
Sets of 12 increasing weight until reaching one max set
Maintain weight second set and do a double drop
Tricep rope press down
2 max sets + leaning forward into an ext once press down contractions fail
Close grip press
1 max rest pause set
Ez bar overhead ext
Build up sets of 10 increasing weight by 10lbs until reaching one max set for less than 10
Dips
One max set
Machine preacher curl
1 max straight set
1 max rest pause set
DB hammer curl
Sets of 15 increasing weight by 10lbs until reaching 1 max set
