Weekend Pain Cave, Day 1:

Standard Warmup

5 minute row

40 arm raises

10 arm circles

Set

3x

15/12/8 x DB Bench 40/50/60

5 x YTWL’s 7.5

10 x Back Flys 20/22.5/25

10 x Chest Flys 20/22.5/25

10 x Closed DB Bench 20/22.5/25

Then

3x

10 x Back/ Oblique raises 50/55/60

12 x Tricep Pull downs

10 x skull crushers 30/40/50

8 x SA DB Rows 55/60/65

Then

Squat Set

10 x 45

2 x 5 front squat then back squat 135

3 x 3 back squat 185

1 x 3 225

I did swimmer shoulders and Bulgarian Split squat between sets

Then

Ab Set

1500 swim

and finished it off with a 7.7 mile bike ride.

 

I also requested they lowered the pool temperature, to which the gym obliged