Upper Body Friday

Ended the week with arms, as usual.  Spent a good bit of time working on my bench technique since I am about to begin lifting a lot heavier.  My bench has always been wizzy weak, but it does deter my motivation.  After a full-body warm-up, my gym partner and I hit the following:

Exercise: weight x reps x sets

Bench press: bar x 20 x 1, 95 x 10 x 1, 135 x 10 x 2, 185 x 3 x 1, 225 x 3 x 2 @8, 185 x 5 x 1

45 Degree chest press: 45 x 12 x 1, 70 x 8 x 1, 70 x 10 x 1, 45 x AMRAP

Superset –

  • Wide machine rows: 50 x 12 x 1, 70 x 10 x 1, 80 x 8 x 1
  • Wide lat pulldown: 80 x 10 x 2, 100 x 8 x 1

Superset –

  • Lateral raises: 25 x 10 x 3
  • Reverse cable shoulder flyes: 30 x 12 x 1, 30 x 8 x 1, 30 x 10 x 8

Superset –

  • Hammer curls: 35 x 10 x 1, 35 x 8 x 2
  • Dips: bdywght x 12 x 3

Started using my new Gorilla Pod, this morning, to make a video of some of the workout.  Check it out below!

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