Monday’s Workout – Upper Body

Chest and Back:

  • Weighted Dips (BW=153 lbs + 90 lbs), 2 sets x 12 reps
  • Chin-ups (BW=153 lbs + 30 lbs), 3 sets x 7 reps
  • Incline Press (155 lbs), 3 sets x 7 reps
  • Barbell Row (155 lbs), 2 sets x 12 reps
  • Bench Press (150 lbs), 2 sets x 12 reps
  • Upright Row (75 lbs), 2 sets x 12 reps

Shoulders:

  • Shoulder Press (105 lbs), 3 sets x 7 reps
  • Side Lateral Raises (25 lbs), 2 sets x 12 reps
  • Front Lateral Raises (20 lbs), 2 sets x 12 reps

Arms:

  • Barbell Curl (80 lbs), 2 sets x 12 reps
  • Overhead Dumbbell Triceps Extension* (30 lbs), 2 sets x 12 reps
  • Alternate Dumbbell Curl (30 lbs), 3 sets x 7 reps
  • Push-ups, 3 sets x 30 reps

Comments:

* Partial Reps as weight was too heavy.