Here's tonight upper back and chest training session in detail. I am pretty much operating at full strength levels and pulling and pushing relatively heavy weights with good form.
[ UPPER BACK ]
Lat Pulldowns
120 lbs x 15 x 2
135 lbs x 15
150 lbs x 15
165 lbs x 12
165 lbs x 12, 120 lbs x 10, 90 lbs x 10, 75 lbs x failure (drop set)
Hammer Strength Iso-Lateral Lat Pulldown
70 [140] lbs x 10/10/10**
80 [160] lbs x 10/10/10
90 [180] lbs x 10/10/15 (rest-pause last 5 reps)
Flex Leverage Plate Loaded Lat Pulldown [underhand grip]
115 x 15
90 x 15 x 2
Dumbbell Pullovers
50 lbs x 15 x 3
[ CHEST ]
Incline Dumbbell Flyes
35 lbs x 15 x 2
40 lbs x 15 x 2
Incline Dumbbell Press
70 lbs x 15
75 lbs x 15 x 2
Machine Flyes
100 x 15
110 x 15
90 x failure
Machine Chest Press
150 x 15 x 2
135 x 15
Smith Machine Incline Press
135 x 15
155 x 15 x 2
**The 10/10/10 rep protocol: 10 reps right arm, 10 reps left arm, 10 reps both arms
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