Tag Archives: Flat Bench Dumbbell Flyes

Thursday – Chest & Biceps

Chest

  • Incline Barbell Press
    • 155 lbs, 7 sets x 7 reps
  • Bench Press
    • 185 lbs, 7 sets x 7 reps
  • Weighted Dips (BW = 175 lbs)
    • 12.5 lbs, 7 sets x 7 reps
  • Incline Dumbbell Flyes
    • 25 lbs, 3 sets x 20 reps
  • Flat Bench Dumbbell Flyes
    • 25 lbs, 3 sets x 20 reps

Biceps

Wednesday – Push Workout

  • Bench Press
    • 205 lbs x 1 rep
    • 225 lbs x 1 rep
    • 255 lbs x 1 rep
    • 160 lbs x 20 reps
  • Incline Barbell Press*
    • 110 lbs, 7 sets x 7 reps
  • Pullover & Floor Press**
    • 105 lbs, 7 sets x 7 reps
  • Flat Bench Dumbbell Flyes
    • 25 lbs, 3 sets x 20 reps
  • Overhead Dumbbell Triceps Extension
    • 25 lbs, 7 sets x 7 reps

Comments:

* The incline press is finally becoming easy to do again without the fear of reinjuring my shoulder left shoulder. I should be able to work my way back up to 190 lbs for reps again but might have to reduce the number of sets I perform as I advance. I am really hoping this will help increase my bench press since I haven’t added a single pound to my 1 rep max over the past six months since I hurt my shoulder.

** The weight is becoming challenging to do all 7 sets. I started to become fatigued on the 5th set and needed to rest a few minutes before continuing. I used to do barbell pullovers on a bench with up to 155 lbs for 3 sets x 5 reps. I am hoping to work my way back up to this weight and might have to switch back to using a bench instead of being on the floor.

Performing this exercise on the floor creates a dead stop at the end of every rep and the bumper plates hit the floor at the end of each rep. A dead stop might be beneficial for building more power but it does limit the amount of weight you can handle. It is much easier to keep a weight in motion then to pull it off the floor from rest.

Saturday – Chest & Back

  • Bench Press
    • 205 lbs x 1 rep
    • 225 lbs x 1 rep
    • 255 lbs, 3 sets x 1 rep
    • 155 lbs x 20 reps
  • Incline Barbell Press
    • 105 lbs, 7 sets x 7 reps
  • Pullover & Floor Press
    • 100 lbs, 7 sets x 7 reps
  • Flat Bench Dumbbell Flyes
    • 25 lbs, 3 sets x 20 reps
  • Barbell Cheat Row (w/ straps)
    • 205 lbs x 12 reps
    • 275 lbs x 12 reps
    • 355 lbs x 12 reps
  • RDL (w/ straps)
    • 385 lbs x 5 reps
  • Barbell Shrug (w/straps)
    • 570 lbs x 25 reps
  • Weighted Chin-up (Bodyweight = 168 lbs)
    • 10 lbs x 7 reps
    • 25 lbs x 7 reps
    • 35 lbs x 7 reps
    • 45 lbs x 7 reps
  • Double Overhand Isometric Hold
    • 405 lbs x 7 sec

Wednesday – Push

  • Bench Press Lockout
    • 315 lbs x 12 reps
  • Bench Press (The Kali Muscle Way)
    • 135 lbs  x 12 reps
    • 185 lbs x 7 reps
    • 225 lbs x 3 reps
  • Flat Bench Dumbbell Flye
    • 40 lbs x 20 reps
    • 50 lbs x 12 reps
    • 60 lbs x 2 Reps*
  • Box Front Squat (w/o belt, 13″ box)
    • 135 lbs x 7 reps
    • 160 lbs x 7 reps
  • Partial Rep Front Squat (w/o belt)
    • 205 lbs x 12 reps
    • 245 lbs x 12 reps
  • Front Squat (w/o belt)
    • 145 lbs x 12 reps
  • Skull Crusher
    • 65 lbs x 15 reps
    • 90 lbs x 12 reps
  • Standing Shoulder Press
    • 95 lbs x 12 reps
    • 115 lbs x 7 reps
    • 125 lbs x 5 reps
  • Alternating Front Lateral Raise
    • 30, 35, 40 lbs x 7 reps
  • Side Lateral Raise
    • 30 lbs x 12 reps
    • 40 lbs x 7 reps
    • 50 lbs x 5 reps

Comments:

* I felt a slight pull in my left shoulder when I tried using the 60 lbs dumbbells and decided not to do anymore dumbbell chest work until my shoulder is completely healed.

Monday – Push

Comments:

* I felt a slight pull in the left shoulder which tells me that it needs more time to heal.

Wednesday – Push

Comments:

* My left shoulder feels much better then it did a week ago and think I should be able to start doing some full range movements soon. However, I have noticed that I have gained a considerable amount of strength doing partial rep training to the point where adding 5 lbs to my standing half press seems to be much easier then trying to add 5 lbs to my bench press. As a result I think I am going to stick with this program for awhile and continue to increase the weight.

Monday – Chest & Biceps

  • Incline Dumbbell Press (50°)
    • 60 lbs, 3 sets x 12 reps*
  • Incline Dumbbell Flyes (50°)
    • 50 lbs, 3 sets x 12 reps
  • Flat Bench Dumbbell Press
    • 60 lbs, 3 sets x 12 reps
  • Flat Bench Dumbbell Flyes
    • 50 lbs, 3 sets x 12 reps
  • Decline Dumbbell Press
    • 60 lbs, 3 sets x 12 reps
  • Decline Dumbbell Flyes
    • 50 lbs, 3 sets x 12 reps
  • Weighted Chin-up (bodyweight = 166 lbs)
    • 45 lbs x 3 reps
  • Strict Biceps Curl
    • 115 lbs, 7 sets x 1 rep

Comments:

* I finally purchased some heavier dumbbells yesterday to add to my set and was really anxious to try them out. I tried using the 70 lbs dumbbells as I could easily do 12 reps with the 60s and ended up hurting my left shoulder. What ended up happening was that I lost control of the weight on the third rep and wrenched my arm/shoulder backwards until I heard a popping noise and the weight fell to the ground. I still continued the workout but had to use a much lighter weight then I could have used.