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.
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
Db pull-overs: 50 x 12 x 3
Reverse rear delt flyes: 30 x 12 x 1 (cable), 15 x 12 x 2 (db)
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!