Push Day
Chest / Shoulders / Triceps
Warm-Up
Rotator-cuff rotations and shoulders
Foam roll triceps and shoulders
Incline Dumbbell Press
50s x 20
70s x 12
70s x 12
Incline Dumbbell Fly
70 x 12
70 x 12
70 x 12
Flat Bench
185 x 12
205 x 12
255 x 8
275 x 6
275 x 4
Cable Flys
3 x 10
Dips
3 x 15
V-bar Push Down / Stretch Extension
3 x 12 x 10 superset
Smith machine Dip
15 x 12 x failure
Shoulder Tri-Sets
Front Raise / Later Raise / Shoulder Press
Used different weights and just focused on TUT and intensity.
Finished with some short range pullovers. Good workout. Was really focusing on a stretch and squeeze for each movement. This gym only goes up to 70 pound dumbbells. Probably one of the only downsides.
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