August Program Update
I’ve been giving my body volume and lots of it. I’m around 560 some reps combined on Chest/delt/tri/bi night
I figured I’d post my recent chest/arms from last night since it’s been a while since I had it written down.
Warm up:
20 DB front raises
20 DB side raises
20 DB cross overs
20 - 20lb db flat bench
20 - 40lb db flat bench
Working sets:
12 - 80lb db flat bench
12 - 80lb db flat bench
10 - 90lb db flat bench
10 - 80lb db flat bench
4 sets
10 - 60lb db incline bench
4 sets
10 - 20lb db rear delt raises supersetted with front ez curl raises at 45lbs
4 sets
10 - 60lb db incline hammer preses
4 sets
12 - 35lb db flyes
4 sets
20 bodyweight dips
15 dips with 35lbs
10 dips with 45lbs
5 dips with 90lbs
4 sets
10 - 75lbs cable rope pushdowns
4 sets
10 - 60lbs larry scott OH extensions
4 sets
10 - wood choppers at 75lbs supersetted with standing ez curl bar curls at 60lbs.
Time: 1 hour and 15 minutes on average
