Power Upper
DB Chest Press
30 x 12
50 x 12
100 x 6
100 x 6
100 x 6
Rack Pulls
315 x 15
365 x 8
405 x 6
405 x 6
Side Lateral Machine One Arm
90 x 12
165 x 10
180 x 10
Both arms 60 x 12 half up and 12 half down
Rest Pause until failure
Tricep Dip Machine
Whole stack x 12 x 12 x 10 x 8
Wide Grip Triceps Pushdown
80 x 15
90 x 12
90 x 12 rest pause until failure
Machine Shoulder Press
165 x 12
190 x 8
190 x 6 rest pause until failure.
DB Biceps Spider Curls/ Superset Standing Tug Curls
45 x 12 / 30 x 10
35 x 12 / 25 x 8
30 x 10 / 25 x 6
Wide Grip Row
225 x 10
275 x 8
275 x 8
I was pretty much toasted at this point. This was yesterday's workout. Time for some interval cardio with my jump rope.
