Well gang… this is the workout I would have done if I hadn’t dislocated my wrist! I have to be on the sidelines for upper body this week… so knock it our for me!! This is a good one, you get 2 rest/pause sets, a Superset, and a nasty descending...
Band Crossovers 4 sets of 12-15 reps Incline DB Press 4 sets of 8-10 reps Flat Smith Machine Chest Press 2 sets of 50 reps (Find a weight that you can get 50 with, but it should be a severe struggle!) *The 100 reps of Smith Machine Chest Press should have been a...
Smith Machine or Machine Shoulder Press 10x Sets of 10 Reps Side Lateral Raises 5x Sets of 15 Reps Front DB Raises 5x Sets of 15 Reps Bent-Over Rear Delt Laterals 5x Sets of 15 Reps Cable Rear Delt Laterals 3x Sets of 12-15 Reps Plate Shrugs 4x Sets of 15-20 Reps...
Bench Press 10x Sets X 10 Reps Incline DB Flyes X 15 Reps + Parallel Bar Dips to Failure 4x Rounds Multi-Grip Bar Pushups x 25 Reps (Slow & Strict) + Rope Triceps Pressdowns x 12-15 Reps 4x...
So, while my current split hits Legs, back, chest, and triceps 2x a week, I like to focus one day on more machine work and the other day more free weight work. I also add 1-2 high-intensity techniques into each workout and vary the volume and intensity. For my Tuesday...
