Saturday Upper Body Session

After my dog woke me up at the crack of dawn, I decided to head to the gym for an upper body session.  This vacation week has forced me to work out on a Saturday, which is something I rarely do.  I like to take the weekends off and chill.  Saturday workouts are fun, though, because you encounter a different crowd than the usual.  Luckily, I didn’t have to wait on any equipment.

After I performed a full body stretch session, which lasted about 10 minutes, I initiated the following assault:

Exercise: Weight x Reps x Sets

Hammer Strength shoulder press: 35 x 15 x 1, 80 x 8 x 1

Note: Weights listed are per arm.

Db shrugs: 60 x 15 x 1, 65 x 12 x 1, 70 x 10 x 1, 75 x 8 x 1

Note: Performed these slow with a stretch at the bottom and a squeeze at the top of the movement.

Hammer Strength chest press: 45 x 12 x 3 (single armed), 45 x 12 x 1 (both arms)

Note: Performed first 3 sets angled at 45 degrees.  This carves some serious striations into the inner chest.

Snapshot 1 (5-30-2015 3-54 PM)

Db flyes: 20 x 12 x 4

Note: Stretched at the bottom of the movement and squeezed my chest together at the top.

Wide grip lat pull-down: 80 x 15 x 1, 90 x 10 x 1, 120 x 8 x 1

Wide grip cable row: 110 x 12 x 3, 110 x 10 x 1

Super set-

Db pull-overs: 50 x 12 x 3

Reverse rear delt flyes: 30 x 12 x 1 (cable), 15 x 12 x 2 (db)

Super set-

Reverse EZ bar curls: 40 x 12 x 2, 50 x 8 x 1, BURNOUT

Dips: Bodyweight x 12 x 3, Bodyweight x 10 x 1

Note: The BURNOUT consists of AMRAP with the current weight, dropping the weight after each point of failure until only lifting the bar.

This was an awesome workout and one I will definitely do, again.  I don’t really ever perform the same workouts, but this one had me feeling a serious pump.

Tomorrow, I rest!






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