Old Navy’s Quest

Weight: 164.2

Sully’s Mass Maker Workout – Phase III – Three Weeks

For this phase we work a chest/delts specialization. It’s a specialization program so the volume is lower for every other body part.

Week Two, Day Three - Chest/Delts High Density Loading

A1. Wide Grip Bench Press to Neck - 4 sets of 8-10
1 x 8 - 165 pounds + 10 from last week
1 x 8 - 175 pounds + 10 from last week
1 x 8 - 185 pounds + 10 from last week
1 x 8 - 205 pounds + 20 from last week.  My partner had a PR of 225 pounds

A2. Dips - 4 sets of 6-8
4 x 8 - body weight

A3. Dumb Bell Flies - 4 sets of 15-20
2 x 15 - 35 pound dumb bells + 5 pounds from last week
1 x 15 - 40 pound dumb bells + 5 pounds from last week
1 x 15 - 45 pound dumb bells + 10 pounds from last week

(We did three sets, A1, A2, A3, without rest, then rested 90- seconds)

B1. Seated Smith Press - 3 sets of 8-10
1 x 8 - 120 pounds + 5 pounds from last week
1 x 8 - 135 pounds + 5 pounds from last week
1 x 8 - 145 pounds + 5 pounds from last week

B2. Front Raise with Bar Bells - 3 sets of 8-10
1 x 8 - 50 pound bar bell + 5 pounds from last week
1 x 8 - 60 pound bar bell + 5 pounds from last week
1 x 8 - 65 pound bar bell

B3. Seated Lateral Raise - 3 sets of 15-20
3 x 15 - 25 pound dumb bells + 5 pounds from last week

(We did three B1, B2, B3 sets without rest, then rest 90- seconds)

Plus 20-minutes of low impact tread mill work. 

This plan builds from week to week.  Sweet.