Monday + Tuesday
Monday was a VERY bad day, so it was also reflected in my workout. Furthermore, because I was short on time, I was only able to do a quick workout, but still got a good pump in my chest. Nothing really much to say about it, so on to today’s workout. Today, I finally got to do an arm day, which I was forced to skip the last two weeks. Anyways, a couple changes, as is normal for arm day. First, I went back to the straight bar for barbell curls, which meant a little extra weight. Second, I tried weighted bench dips for the first time, and found that they are GREAT. Did one warmup set with those with just bodyweight, then 3 sets of 12 with a 35 and a 25 plate on my lap. My 4th working set for those, I used the same weight, did 10 reps, dropped them off, and continued with 10 bodyweight reps. Next I went back to incline DB curls, not much happening there. After that, I decided to try lying DB triceps extensions (skull crushers with dumbells in a neutral grip). I proceeded to do DB hammer curls (simultaneusly) supersetted with triceps pushdowns. Finally, I supersetted reverse grip barbell curls with barbell wrist curls. Also, I’m back using Shock Therapy this week…
MONDAY
Bench press
12×135
4×245
6×225
6×205
6×185 -> 8×135
Superset
Decline DB press
12×60s
8×60s
10×50s
12×40s
Decline DB flyes
10×25s
3×10x20s
TUESDAY
BB curls
15×50
10×80
8×70
2×10x60
Bench dips
15xBW
3×12x60
10×60 -> 10xBW
Incline DB curls
12×30s
6×30s -> 6×20s
8×25s -> 6×15s
10×20s -> 10×10s
Lying triceps DB extension
13×25s
10×25s
10×20s -> 5×15s
12×15s
Superset
DB hammer curls
2×15s20s
12×20s
Tricep pushdown
2×15x55
15×45
Superset
Revese grip BB curls
10×50
10×40
10×30
BB wrist curls
25×50
20×50
15×50
