-> I'm only benching once a week right now to let the elbows phase in easier. Today I am not going super heavy but getting back into it. Most of these sets of 8 were not max effort but I probably could not do more than 1-3 more reps at most of these given weights.
Ultra-Wide Grip Lat Pulldowns 4x8
100x8
110x8
120x8
120x8
Dumbell Shoulder Front Raises 4x8
12sx8
12sx8
12sx8
12sx8
Close Grip Seated Cable Row 3x10
100x10
100x10
100x10
Dumbell Shoulder Lateral Raises 3x10
10sx10
10sx10
10sx10
Swinging Bar Pullups (at the track)
1 Bodyweight set of 12 reps
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