Friday: Chest / Back / Rear Delts / Triceps
0 Comments
DB incline bench press 20, 15, 10, 8 last set is a drop set
Flat bench Barbell press 4 sets of 8 last set is a drop set
Peck Deck flys 15, 12, 10, 8
Pull ups 5 sets to failure DB Rows 15, 12, 10, 8, 5 rest pause 5 Reverse Grip lat pulldowns 4 sets of 10 last set is a drop set
Cable rear delt fly 4 sets of 12 DB side lateral raise 15, 12, 10, 8 DB bent over Shrugs 4 sets of 8 last set is a drop set
DB skull crushers 15, 10, 8 , 5 rest pause 5 Cable strait bar push downs 4 sets of 8 last 2 sets are drop sets
Pull ups 5 sets to failure DB Rows 15, 12, 10, 8, 5 rest pause 5 Reverse Grip lat pulldowns 4 sets of 10 last set is a drop set
Cable rear delt fly 4 sets of 12 DB side lateral raise 15, 12, 10, 8 DB bent over Shrugs 4 sets of 8 last set is a drop set
DB skull crushers 15, 10, 8 , 5 rest pause 5 Cable strait bar push downs 4 sets of 8 last 2 sets are drop sets
