PM Training - Chest, Arms & Abs
Warmup:
Elliptical; 3 mins
Flat DB Press: 35lb DBs - 2x8; 40lb DBs - 2x8; 45lb DBs - 2x6
Incline DB Press: 35lb DBs - 1x8, 1x10; 40lb DBs - 2x8
Incline DB Flyes: 25lb DBs - 3x12
Cable curls: 8 - 2x8; 9 - 2x7; 10 - 1x6
Cable rope pressdowns: 5 - 2x8; 6 - 2x6
Superset:
Standing DB Hammer curls: 25lb DBs - 2x10
Dips to failure on flat bench: 2x20
Decline bench crunches: 3x20
Flat bench hip thrusts: 3x30
**Was happy I could finally up some of the weight as I feel my strength on the chest moves has lagged further behind other areas.....
Macros:
Cals: 1,574
Fat: 44.1g/26%
Carbs: 120.7g/29%
Fiber: 25.7g
Net carbs: 95g
Protein: 170g/45%
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