James Creeper
Newbie
Day 1: Push (Chest, Shoulders, Triceps)
Barbell Bench Press: 4 sets of 10 - 20 reps. Focus on a controlled descent and explosive push.
Overhead Press (Barbell or Dumbbell): 4 sets of 8-10 reps. Core stability is key here.
Incline Dumbbell Flyes: 4 sets of 12-15 reps. Deep stretch at the bottom to target upper chest.
Lateral Raises: 4 sets of 15-20 reps. Lead with the elbows for side delt isolation.
Triceps Rope Pushdowns: 4 sets of 12-15 reps. Keep elbows pinned to your sides.
Well I hope everyone is doing great, So starting off my day with Cardio as always and normally I do this day in the AM instead of after work, and I like to get warmed up and get things firing by doing a few set of 20 of push ups, and stretching in-between sets. So I personally like doing Dumbbell bench press, so I'm at doing 60lbs and can get a solid 15-16 before losing form. At this point the mid chest is hot.
I moved the bench up to do flys here, getting the most tension with just 15lbs by set 4 I was gassed and getting slow on the up and squeeze. Getting 12 on the last set.
Set up the cable machine to do push downs loaded with 60 lbs is a good balance for me to stay in good form. Arms were feeling good and pushed it to 20 reps the first 2 sets the next 2 I hit it for 15 adding 5 partials to burn it out.
Staying on cables set up for latural raises, and the way I do this I have the cable cross in front of me and behind me. I feel like it works front and rear delts while still hitting the shit of the mid delts. I never go higher than mid way where I feel trap jumping in.
Did all sets knowing I left some on the table for overhead Press.
Set up a bench almost vertical using 30lbs Dumbbells I did a Arnold Press, I like switching my exercises up to just be random as it keeps shit from just being repetition and boring. So in this is did 5 sets as it just felt good and last set I hit 8 before starting to fail. All around was a kick as morning. And hope everyone else had a killer day!
Barbell Bench Press: 4 sets of 10 - 20 reps. Focus on a controlled descent and explosive push.
Overhead Press (Barbell or Dumbbell): 4 sets of 8-10 reps. Core stability is key here.
Incline Dumbbell Flyes: 4 sets of 12-15 reps. Deep stretch at the bottom to target upper chest.
Lateral Raises: 4 sets of 15-20 reps. Lead with the elbows for side delt isolation.
Triceps Rope Pushdowns: 4 sets of 12-15 reps. Keep elbows pinned to your sides.
Well I hope everyone is doing great, So starting off my day with Cardio as always and normally I do this day in the AM instead of after work, and I like to get warmed up and get things firing by doing a few set of 20 of push ups, and stretching in-between sets. So I personally like doing Dumbbell bench press, so I'm at doing 60lbs and can get a solid 15-16 before losing form. At this point the mid chest is hot.
I moved the bench up to do flys here, getting the most tension with just 15lbs by set 4 I was gassed and getting slow on the up and squeeze. Getting 12 on the last set.
Set up the cable machine to do push downs loaded with 60 lbs is a good balance for me to stay in good form. Arms were feeling good and pushed it to 20 reps the first 2 sets the next 2 I hit it for 15 adding 5 partials to burn it out.
Staying on cables set up for latural raises, and the way I do this I have the cable cross in front of me and behind me. I feel like it works front and rear delts while still hitting the shit of the mid delts. I never go higher than mid way where I feel trap jumping in.
Did all sets knowing I left some on the table for overhead Press.
Set up a bench almost vertical using 30lbs Dumbbells I did a Arnold Press, I like switching my exercises up to just be random as it keeps shit from just being repetition and boring. So in this is did 5 sets as it just felt good and last set I hit 8 before starting to fail. All around was a kick as morning. And hope everyone else had a killer day!
