Day 6 - Upper / Bench Day
Tempo bench felt really good, nice and tight and controlled, no shoulder pain
Tempo Bench
(3sec down 2sec pause)
3 × 4 @ 107.5kg
DB Shallow Incline Press
2 × 6-10 @ 27kg
1 × 20 @ 25kg (rest pause)
CS DB Lateral Raise
3 × 10 @ 12.5kg
Incline Cable Rope Pullover
3 × 6-10 @ 65kg
Seated Alternating Front Hammer Raise
2 × 20-30 @10kg
Incline Cable Skull-Crushers
2 × 6-10 @ 60kg
Preacher Rope Tricep Extensions
2 × 6-10 (didn’t note weight)
(Will make sure moving forward I note Individual set reps as 6-10 for example is quite broad range
Tempo bench felt really good, nice and tight and controlled, no shoulder pain
Tempo Bench
(3sec down 2sec pause)
3 × 4 @ 107.5kg
DB Shallow Incline Press
2 × 6-10 @ 27kg
1 × 20 @ 25kg (rest pause)
CS DB Lateral Raise
3 × 10 @ 12.5kg
Incline Cable Rope Pullover
3 × 6-10 @ 65kg
Seated Alternating Front Hammer Raise
2 × 20-30 @10kg
Incline Cable Skull-Crushers
2 × 6-10 @ 60kg
Preacher Rope Tricep Extensions
2 × 6-10 (didn’t note weight)
(Will make sure moving forward I note Individual set reps as 6-10 for example is quite broad range
