Push Day: (Chest, Shoulders, Triceps)
Flat Bench Dumbbell Chest Press:
65lbs x 12 reps
75lbs x 10 reps
85lbs x 8 reps
Decline Bench Dumbbell Chest Press:
65lbs x 12 reps
75lbs x 12 reps
85lbs x 8 reps
Incline Plate Loaded Chest Press:
90 lbs x 15 reps
140 lbs x 12 reps
190lbs x 5 reps
160lbs x 6 reps (drop set)
90lbs 12 reps (drop set 2)
90lbs x 15 reps (sat too long and lost track of what I was doing)
Tricep Pushdowns: (v bar)
40lbs x 20 reps
50lbs x 20 reps
60lbs x 17 reps
Tricep Pushdowns: (rope)
40lbs x 15 reps
50lbs x 12 reps
60lbs x 8 reps
Posterior Delt Single Arm Cable Crossover:
40lbs x 15 reps
50lbs x 15 reps
60lbs x 12 reps
Lateral Delt Cable Raises:
10lbs x 15 reps
15lbs x 10 reps
20lbs x 8 reps
Anterior Delt Cable Raises: (hammer raises)
15lbs x 15 reps
15lbs x 15 reps
20lbs x 12 reps