Wednesday and Thursday at the gym
Besides the pulling myself out of bed I really find working out in the AM much more pleasurable than at night. Only the regulars are at the gym at 5 AM, ya know. Can’t beat it.
Wednesday- Hyper Chest and Arms
DB Incline: 75 x 10, 85 x 8, 90 x 8
BB Bench: 225 x 8, 235 w/ drop to 185 x 9 total (2 sets)
Hammer Strength Decline: 180 x 12, 230 x 10, 250 x 8
Flys: 100 x 12, 120 x 10, 140 x 8
Preacher superset w/ Standing French Press: 70/90 x 10, 80/90 x 8 (2 sets)
DB Curls ss/ Hammer Strength Dips: 30s/180 x 10, 35s/230 x 8 (2 sets)
Superman Curls/Single Arm Pushdowns: 35/25 x 12, 25/25 x 10, 30/30 x 10
Thursday- Hyper Shoulders and Back
DB Press: 65s,65s,70s x 10
DB Side Laterals ss/ DB Front Raises: 20s/20s x 12, 20/20 x 12, 25/20 x 8
Bent over laterals ss/ BB Shrugs: 20s/65 x 15, 20/70 x 12, 20/80 x 10
Arnold Press ss/ Smith Machine Shrugs: 30/90 x 12, 30/140 x 10, 35/160 x 8
T-Bar Rows: 90 x 15, 115 x 12, 115 x 12
Hammer Strength Pulldown: 110 x 12, 160 x 9, 180 x 8
HS High Rows: 180 x 8 (3 sets)
Straight Arm Pull Downs (rope): 50 x 10 (3 sets)
January 9, 2009 at 1:20 pm
I’m right there w/ ya Scott about morning w/o’s. I hit the gym at 5am too, M-F. Great start to the day & no excuses like schedule conflicts or being too tired after work.
Great workout you have noted.