CHEST/SHOULDERS/TRICEPS 08/11/21
Incline db press
10x20kg warm-up
10x30kg warm-up
10x40kg warm-up
10x50kg
10x60kg
10x60kg (+1 rep)
Plate loaded HS flat press
Slight pause at the bottom
3x6x130kg (+5kg)
HS Iso-lateral benchpress
3x20x40kg
Incline flyes with manual resistance
(4 sec negatives)
4x8x24kg (+2kg)
Dumbell side laterals
3x12x20kg last set + 20 partials from the bottom, last set triple ds 10x16kg ds 8x12kg ds 8x8kg
Cable rear lateral raises
3x40x10kg
V-bar pushdowns
4x15x75kg
Overhead rope extensions
4x15x50kg + 20 sec hold in the stretch