Tag Archives: Dumbbell Pullover

Wednesday – Chest & Back

Chest

  • Bench Press
    • 185 lbs x 5 reps
    • 205 lbs x 5 reps
    • 245 lbs x 1 rep*
  • Incline Barbell Press
    • 85 lbs, 5 sets x 7 reps**
  • Dumbbell Pullover
    • 70 lbs, 2 sets x 15 reps

Back

  • Barbell Row (w/o straps)
    • 135 lbs x 12 reps
    • 205 lbs x 12 reps
  • Barbell Cheat Row (w/ straps)
    • 275 lbs x 12 reps
    • 340 lbs x 12 reps
  • Barbell Shrug (w/straps)
    • 540 lbs x 25 reps
  • Double Overhand Isometric Hold
    • 365 lbs x 12 sec

Comments:

* I have been using the floor press as a conjugate to the bench press and decided it was time to test my strength. I injured my left shoulder several months ago and made the switch back then. The floor press places less stress on the front delt by avoiding the stretch the bench press has at the bottom of the lift.

It is important to note that during my previous chest workout I did a 240 lbs floor press for 1 rep. In today’s workout I did a 245 lbs bench press for 1 rep. This wasn’t my absolute best 1 rep max PR in either exercise but am glad to see that the weight I can lift in both these conjugates exercises is very similar.

** The weight has been reduced to allow time for my left shoulder to heal.

Saturday – Chest & Back

Chest

  • Floor Press
    • 185 lbs x 5 reps
    • 205 lbs x 5 reps
    • 240 lbs x 1 rep
  • Incline Barbell Press
    • 80 lbs, 5 sets x 7 reps*
  • Dumbbell Pullover
    • 70 lbs, 2 sets x 15 reps

Back

  • Barbell Cheat Row (w/o straps)
    • 275 lbs x 12 reps
    • 335 lbs x 12 reps
  • Barbell Shrug (w/straps)
    • 530 lbs x 20 reps**
  • Double Overhand Isometric Hold
    • 365 lbs, 3 sets x 5 sec

Comments:

* This is the first time doing incline barbell presses in several months since I injured my left shoulder. I am going to use this exercise to help rehabilitate my shoulder as I slowly work back up to the weight I once used to be able to lift.

** I had the weight positioned on the rack just above the knee which might have made it more difficult getting into the starting position. I also struggled to maintain my grip towards the end of the set. I initially wanted 25 reps but had to cut the set short or risk dropping the weight.

Friday – Chest & Back

Chest

  • Floor Press
    • 185 lbs x 5 reps
    • 235 lbs x 5 reps*
  • Close-grip Bench Press
    • 135 lbs x 12 reps
    • 190 lbs x 7 reps
  • Dumbbell Pullover
    • 70 lbs, 2 sets x 15 reps

Back

Comments:

* I accidentally increased the weight by 10 lbs instead of 5 lbs and as a result failed on the 5th rep. I will attempt 230 lbs the next workout before trying 235 lbs the consecutive workout.

Tuesday – Chest & Back

Chest

  • Floor Press
    • 185 lbs x 5 reps
    • 205 lbs x 5 reps
    • 225 lbs x 5 reps
  • Close-grip Bench Press
    • 155 lbs x 12 reps
    • 190 lbs x 7 reps*
  • Dumbbell Pullover
    • 70 lbs, 2 sets x 15 reps

Back

  • Conventional Deadlift (w/ belt)
    • 275 lbs x 5 reps
    • 355 lbs x 5 reps
  • Barbell Row (w/o straps)
    • 135 lbs x 12 reps
    • 235 lbs x 12 reps
  • Barbell Shrug (w/straps)
    • 500 lbs x 25 reps
  • Double Overhand Isometric Hold
    • 345 lbs x 12 sec

Comments:

* I failed on the seventh rep.

Saturday – Chest & Back

  • Floor Press
    • 185 lbs x 5 reps
    • 220 lbs x 5 reps
  • Close-grip Bench Press
    • 135 lbs x 12 reps
    • 155 lbs x 7 reps
    • 185 lbs x 7 reps
  • Dumbbell Pullover
    • 70 lbs, 2 sets x 12 reps
  • Conventional Deadlift (w/ belt)
    • 275 lbs x 5 reps
    • 345 lbs x 5 reps
  • Barbell Row (w/o straps)
    • 135 lbs x 12 reps
    • 225 lbs x 12 reps
  • Barbell Shrug (w/straps)
    • 495 lbs x 20 reps
  • Double Overhand Isometric Hold
    • 335 lbs x 20 sec