Shoulders and arms Seated DB OH press 1×10@50 1×8@55 6×6@65 Superset Curls/DB lateral raises 6×6@70 5×10@25 Rope Tricep pushdown 4×15 Superset incline curls/single arm OH DB tricep extension 4×10@30 4×10@30 hypertrophy burnout superset 4x thru: AMRAP single arm reverse curl… Read More
Chest and back BB Bent over Row/10 push-ups between first 6 sets 4×6@165 2×4@185 2×10@135 Bench 5@145 5@170 5@190 1@215 1@235 1@245 AMRAP@145 Superset neutral grip lat pulldown/inclined DB chest fly 4×10 4×10@25 Traps
Shoulders and arms Seated military press 2×10@95 5×5@125 Alt front/lateral flyes 4×10@20 Seated DB curls 6×6@40 Reverse grip Tricep pushdown 4×15 Superset slow preacher curl/close grip bench 4×10@50 4×10@135 Superset rope curl/overhead tricep press 4×10 4×15
Back on the grind after finals week. Chest/Back Superset bent over Row/pull ups 5×5@165 5×5 slow Bench 1×10@135 1×10@155 6×5@185 Superset behind the back BB shrug/45 pound plate burnout 4×12 4xAMRAP Superset incline DB bench/incline DB flyes 5×8@65 5×10@25 Abs
OH press 5×110 3+x125 3+x135 2x8x115 AMRAP@95 Flyes/Trap circuit 4x through 10 lateral raises 10 front raises 10 rear delt raises 15 shrugs@65 Slow Curls 5×5@80 Tricep pushdown 4×15 Superset Slow preacher/incline skull crusher 4×10 4×12@70 Superset drop sets 2x through Rope curls Single arm… Read More
Bent over BB row 3×5@165 2×5@175 2×10@145 slow Bench 5@160 5@185 5+@195 1@215 1@235 1@245 AMRAP@160 Close grip lat pulldown 4×10 Superset cable flyes/reverse flyes 4×15
Superset T-bar Row/push-ups/pull-ups 5×8@115 10 10 Incline bench 6×5@155 Wide grip Row/shrugs 6×8 6×10 Superset DB bench/push-ups on DB’s 5×4@80 5×10 Flyes
Back squat 4×10 2@195 2@205 2×2@235 2×2@255 1×275 Superset DB RFESS/DB straight leg deadlift 4x6ea@40 4×8@65 Calves/Abs
Lots of shoulder prehab has been the key to success. Squat university, moveU, and youtube have saved my shoulders. No pain on anything in a while which is nothing short of miraculous. It’s a bitch to warm up my shoulders, chest and T-spine for… Read More
Superset BTN OH press/front raise 1×6@95 1×6@105 3×6@115 5×10@35 BB curls 1×10@70 5×5@80 1.25 curls 3×8@60 Tricep pushdowns 1×20 4×15 Some Cable curl superset bullshit 4 da pump Superset low incline skull crushers/bench dips 4×15@80 4xAMRAP
SeaLab Fitness 