Hypertrophy lifting for back/bicep/shoulders
Single arm db row
40 lb x15
60 lb x10
70 lb x8
80 lb x8
Dumbbell Fly
20 lb x15
25 lb x12
30 lb x8
35 lb x8
Supersetted with front and lateral deltoid raises
15 lb, 10 reps full range, 10 reps short range, 3 sets
95 lb shoulder barbell press x10
3 sets
(The following done with 40 lb vest)
5 chin ups
8 bodyweight shoulder press
10 burpees
(vest off)
Bicep db curl
30 lb x12 (turned out)
35 lb x8 (hammer)
35 lb x8 (palms up)
35 lb x8 each arm (kneeling preacher)
35 lb x8 each arm (kneeling preacher again)
95 lb barbell assisted positive bicep curl
3 sets x8
Protein and trash talk with Court and Steve
Later went to Idols Gym.
10 side to side pull ups
10 slo-mo dips
10 side to side chin ups
5 one armed pull ups on assisted machine 150lbs.
4 one armed pull ups on assisted machine 135lbs.
2 one armed pull ups on assisted machine 120lbs.
