Friday – Push Workout

  • Bench Press (partial rep)*
    • 135 lbs, 2 sets x 7 reps
    • 155 lbs, 2 sets x 7 reps
    • 185 lbs, 2 sets x 7 reps
    • 205 lbs, 2 sets x 7 reps
    • 225 lbs, 7 sets x 7 reps
  • Bench Press Lockout
    • 225 lbs x 50 reps
  • Side Lateral Raises
    • 15 lbs, 5 sets x 20 reps
  • Alternating Front Lateral Raise
    • 15 lbs x 30 reps
  • Cable Triceps Triceps Press-down
    • 80 lbs x 30 reps
    • 90 lbs x 20 reps
    • 100 lbs x 15 reps
    • 110 lbs x 12 reps
  • Stiff-arm Lat Pull-down
    • 50 lbs, 5 sets x 20 reps**

Comments:

*My chest and front delts were too sore to stretch all the way down to the chest so I decided to do half reps and just pump the muscle.

** Used a wide grip on the last two sets.

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