Shoulders/ Chest/ Triceps
(Nothing crazy, just a basic workout to get back into it)
Warm Up - Stationary Bike (alternating levels)
Bench Press (Descending ladder)
1 set @ 10 reps - 185
3 sets @ 5 reps - 225
2 sets @ 6 reps - 205
1 set @ Failure - 135
Incline Bench Press (Pyramid)
2 sets @ 10 reps - 185
1 set @ 6 reps - 205
2 sets @ 10 reps - 185
Incline Dumbell Chest Press
3 sets @ 8-10 reps - 80/side
Flat Bench Dumbell Chest Press
3 sets @ 6-8 reps - 80, 75, 65
Dumbell Push Ups (Hyper Extension of Chest)
3 sets @ failure
Seated Shoulder Press
3 sets @ 8-10 reps - 65
Lateral Raise
3 sets @ 10 reps - 35
Anterior Raise
3 sets @ 10 reps - 30
Toro (Isolation Lateral Raise)
3 sets @ 10-15 reps/side - 22.5
Tricep Rope Press Down
5 sets @ 8-10 reps - 65, 65, 60, 60, 55
Tricep Overhead Rope Extensions
5 sets @ 10-12 reps - 70, 70, 65, 65, 60
Tricep Bar Press Down
5 sets @ 8 reps - 65, 65, 60, 60, 55
"Y" Tricep Press Down
3 sets @ failure - 60, 55, 50
Cool Down with a 15 minute Cybex Row or 5 Km row....whichever comes first!!
