Upper Body Blitzkrieg

This past Wednesday included an awesome upper body workout.
Here’s what I did, after warming up my entire body:

Warm-up sets of flat BB bench press: Bar (45lbs.) x 20 x 1, 95 x 10 x 1, 135 x 6 x 1

Working sets of flat BB bench press: 185 x 5 x 5

Note: My bench has always been weak!  Very stubborn lift to mature.

Incline db bench press:  55 x 12 x 1, 60 x 10 x 1, 65 x 8 x 1, 70 x 6 x 1

Note:  Went down in reps as I went up in weight.

SUPERSET –
Close grip pull-ups:   Bdywght x 6 x 4
Close grip cable rows:   110 x 8 x 4

TRI-SET –
Db single arm shoulder press: 30 x 12 x 1, 35 x 10 x 1, 40 x 10 x 1
Rear db lateral raise:  25 x 10 x 3
Side db lateral raise:  15 x 10 x 3

Note: My shoulders were on fire during this!  I even wrote “WOW” next to this set of exercises
in my workout log.

SUPERSET –
Sliding bb curls:  50 x 10 x 1, 40 x 8 x 1 (squeezed at the top), 40 x 8 x 1, 10 x AMRAP x 1
Nose busters w/ EZ bar:  45 x 10 x 2, 30 x 1, 30x AMRAP x 1

Note: Arms were toasted at this point.

Game over for upper body. Thursday (the very next day) I did some weighted box jumps with a 25 lb. plate,
performed some ball sit-ups, did calves, and then called it a day.  Deadlifts and squats are now on
deck.

20150522_113332

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s