Training this week:
CHEST/TRIS
Dumbbell Flat Bench - 12x4 (35,37,37,35)
Dumbbell Incline bench - 12x4 (25,27,27,27)
Plated Incline press 12x3 (35,40,35)
Plated Decline press 12x3 (40,40,40)
Incline bench dumbbell flys 15x3 (20,20,20)
Seated Pec Dec - AMRAP x 3 (50,50,50)
-Standing Cable rope pulldown 15x3 (30,30,25) Last set til fail
-Skull crushers ezy bar 12x3 (20,20,15)
- Tricep dip AMRAP X 3
- Cable kick back 15x3 (5,5,5)
Overhead cable extensions x 3 (15,15,10)
BACK/BIS
Barbell Bent over rows 10x3 (60,60,70)
Lat pulldown 12x4 (65,65,65,65)
Close grip row 15x3 (50,50,50)
seated plated row 12x4 (80,100,120,120)
Standing cable pulldowns with rope 15x3 (20,20,20)
Dumbbell curl 12x3 (17.5)
Dumbbell Hammer curl 12x3 (20)
Cable hammers with rope 12x3 (25)
Ezybar preacher curl 12x3 (20)
LEGS/SHOULDERS
Leg press - 12x4 (200)
Hack Squat 10x3 (40)
Leg extensions 12x4 (85)
Hamstring curl (65)
Calf Raises AMRAP X 3 (40)
Smith Machine seated press 12x3 (65)
Seated dumbbell Arnold press (12x3) (20)
Lateral raises dumbbell - 12x3 (12.5) dropset AMRAP (8kg)
Rear delt fly dumbbell - 12 x 3 (10)
Reverse pec deck - 15x3 (25)
Barbell shrugs - 10x3 (85)