Tag Archives: Incline Dumbbell Flyes

Saturday – Chest, Back, & Legs

  • Bench Press (paused)
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 7 reps
    • 210 lbs x 7 reps*
  • Incline Press
    • 135 lbs x 7 reps
    • 170 lbs, 3 sets x 7 reps
  • Incline Dumbbell Flyes
    • 35 lbs x 25 reps
    • 40 lbs x 20 reps
    • 50 lbs x 12 reps
  • Clean Deadlift (w/o straps)
    • 135 lbs x 7 reps
    • 185 lbs x 5 reps
    • 215 lbs, 5 sets x 3 reps
  • Wide-grip Hammer Chin-ups (BW = 194 lbs)
    • 7.5 lbs, 5 sets x 3 reps
  • Barbell Row
    • 185 lbs, 3 sets x 7 reps
  • Paused Squat
    • 135 lbs x 7 reps
    • 155 lbs x 5 reps
    • 175 lbs x 3 reps
    • 195 lbs, 5 sets x 3 reps

Comments:

* Failed don 7th rep.

Thursday – Chest, Back, & Legs

  • Bench Press (paused)
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 7 reps
    • 205 lbs x 3 reps
    • 240 lbs x 3 reps*
    • 255 lbs x 1 rep (Touch-n-go)
    • 225 lbs x 7 reps (Partial)
  • Incline Press (paused)
    • 135 lbs x 7 reps
    • 160 lbs, 3 sets x 7 reps
  • Incline Dumbbell Flyes
    • 35 lbs x 20 reps
    • 40 lbs x 15 reps
    • 50 lbs x 12 reps
  • Clean Deadlift (w/o straps)
    • 135 lbs x 7 reps
    • 210 lbs, 5 sets x 3 reps
  • Wide-grip Hammer Chin-ups (BW = 193 lbs)
    • 5 lbs, 5 sets x 3 reps
  • Pendlay Row
    • 140 lbs, 3 sets x 7 reps
  • Paused Squat
    • 135 lbs x 3 reps
    • 155 lbs x 3 reps
    • 190 lbs, 7 sets x 3 reps
  • Reverse Crunches
    • 5 sets × 25 reps

Comments:

* Failed on 3rd rep.

Monday – Push Workout

  • Bench Press
    • 185 lbs x 7 reps
    • 205 lbs x 7 reps
    • 225 lbs x 6 reps
    • 265 lbs x Failed
  • Incline Barbell Press
    • 175 lbs, 3 sets x 7 reps
  • Incline Dumbbell Flyes
    • 50 lbs, 3 sets x 20 reps

Comments:

I might be coming down with a cold and didn’t have as much energy as I normally do. I failed again in the bench press and am getting discouraged. Nevertheless, this is still the strongest I have been in the incline bench press in a long time.

I am starting to believe the reason is simply because I have been doing multiple sets of this exercise which helps to practice the lift. Practice make perfect.

In contrast I haven’t been doing that well in the bench press and feel that it is time to apply the same approach. The strongest I have been in the bench press results from doing 5 sets of 5 reps in that exercise which allows for adequate practice.

I am starting to learn that each movement takes time to master no different than a golf player perfecting their swing through countless repetitions.

Friday – Push Workout

  • Bench Press
    • 185 lbs x 7 reps
    • 205 lbs x 7 reps
    • 225 lbs x 7 reps*
    • 260 lbs x 1 rep
  • Incline Barbell Press
    • 155 lbs x 3 reps
    • 185 lbs x 3 reps
    • 205 lbs x 3 reps
  • Incline Dumbbell Flyes
    • 50 lbs, 3 sets x 20 reps
  • Standing Shoulder Press
    • 95 lbs x 12 reps
    • 115 lbs x 7 reps
    • 135 lbs x 5 reps
    • 155 lbs x 3 reps
  • Arnold Press
    • 40 lbs x 12 reps
    • 40 lbs, 3 sets x 10 reps
  • Skull Crusher
    • 75 lbs, 7 sets x 7 reps

Comments:

* Failed on 7th rep.

Wednesday – Push Workout

  • Bench Press
    • 185 lbs x 3 reps
    • 205 lbs x 3 reps
    • 225 lbs x 6 reps
    • 255 lbs x 1 rep
  • Incline Barbell Press
    • 165 lbs, 7 sets x 7 reps
  • Incline Dumbbell Flyes
    • 50 lbs, 3 sets x 15 reps
  • Standing Shoulder Press
    • 115 lbs x 3 reps
    • 135 lbs x 3 reps
    • 150 lbs x 3 reps
    • 125 lbs x 10 reps
  • Arnold Press
    • 40 lbs x 12 reps
    • 50 lbs x 8 reps
    • 50 lbs x 6 reps
  • Seated Dumbbell Shoulder Press
    • 35 lbs x 20 reps
    • 40 lbs x 20 reps
    • 50 lbs x 10 reps
  • Standing Dumbbell French Press
    • 50 lbs x 20 reps
    • 60 lbs x 20 reps
    • 70 lbs x 20 reps

Monday – Push Workout

  • Bench Press
    • 185 lbs x 2 reps
    • 205 lbs x 2 reps
    • 225 lbs x 5 reps
    • 250 lbs x 1 rep
  • Incline Barbell Press
    • 135 lbs x 3 reps
    • 155 lbs x 3 reps
    • 175 lbs x 3 reps
    • 200 lbs x 3 reps
  • Incline Dumbbell Flyes
    • 40 lbs x 20 reps
    • 50 lbs x 15 reps
  • Weighted Dips (BW = 180 lbs)
    • 25 lbs x 15 reps
    • 35 lbs x 15 reps
    • 45 lbs x 15 reps
  • Standing Shoulder Press
    • 115 lbs x 3 reps
    • 125 lbs x 3 reps
    • 135 lbs x 3 reps
    • 145 lbs x 3 reps
  • Arnold Press
    • 30 lbs x 12 reps
    • 35 lbs x 12 reps
    • 40 lbs x 10 reps
    • 50 lbs x 5 reps
  • Seated Dumbbell Shoulder Press
    • 30 lbs x 20 reps
    • 35 lbs x 20 reps
    • 40 lbs x 20 reps
  • Standing French Press
    • 45 lbs x 20 reps
    • 55 lbs x 20 reps
    • 65 lbs x 15 reps
    • 75 lbs x 12 reps

Saturday – Push Workout

Chest

  • Bench Press
    • 205 lbs x 3 reps
    • 225 lbs x 1 reps
    • 235 lbs x 1 rep
    • 245 lbs x 1 rep
    • 255 lbs x Failed
    • 225 lbs x 4 reps
  • Incline Barbell Press
    • 155 lbs x 3 reps
    • 175 lbs x 3 reps
    • 185 lbs x 3 reps
    • 195 lbs x 3 reps
  • Incline Dumbbell Flyes
    • 35 lbs, 3 sets x 20 reps
  • Weighted Dips (BW = 180 lbs)
    • 25 lbs x 12 reps
    • 35 lbs x 12 reps

Shoulders

  • Overhead Press
    • 115 lbs, 3 sets x 7 reps
    • 95 lbs x 12 reps
  • Snatch Grip Shoulder Press (behind neck)
    • 45 lbs x Failed*
  • Arnold Press
    • 40 lbs, 3 sets x 7 reps
    • 35 lbs x 10 reps
  • Barbell Upright Row
    • 65 lbs x 12 reps
    • 75 lbs x 12 reps
    • 85 lbs x 12 reps
    • 95 lbs x 10 reps
  • Around The World Lateral Raise**
    • Drop Set: 30 lbs, 25 lbs, 20 lbs, 15 lbs, 12 lbs x 7 reps

Comments:

* I am still not able to do this exercise since I injured my left shoulder. It has taken 6 months for my shoulder to heal enough that I can do dumbbell flyes, incline press, dips, and several other chest and shoulder exercises.

** I performed 7 reps for each drop set without necessarily reaching failure on each set. By the time I used the 12 lb dumbbells they felt heavier than the 30 lbs dumbbells I started with. the latic acid burn in the shoulders was phenomenal.

I also needed to take a break before training my shoulders. After working chest it is very difficult to to train shoulders using heavy weight as all chest exercises involve the shoulders to a large degree.