I missed my two days workout on Saturday & Sunday, so i had to mix them all without a day rest.
Bench Press (3 sec pause reps)
Warm ups...(95x10), (115x10), (135x10), (165x5)
1st set = 185 for 5
2nd set = 205 for 5
3rd set = 215 for 3 (messed up my breathing and missed the 4th rep)
4th set = 155 for 15 (Speed Reps)
Incline Bench Press (Speed Reps)
Warm ups...(95x10), (115x10)
1st set = 135 for 10
2nd set = 155 for 10
3rd set = 175 for 5
4th set = 185 for 3
Lat Pull Down (below chin)
(80x10), (100x10), (120x10), (140 x 10), (160x8), (180x5)
Lat Pull Down (above chest)
(80x10), (100x10), (120x10), (140x8), (160x5)
Finished the rest of my shoulder workout that I missed Monday.
(mostly worked on my rear and side delts)