Monday: chest/delts/tris
rotator warmup with db
warmup
flat hammer bench: work up to 5 plates each side 3x10
incline bb bench: 3x15
incline cable flys (on bench not standing): 4x15
hammer shoulder press: 3 plates each side for 2x10 4 plates each side for 1x7(pulled something in my trap area, stupid shouldnt did so much)
cable lat raises: 3x20
cable rear delts: 3x20
standing calf raises: 4x15
I'm starting to bounce back, but I pushed it a little too much today. I pulled something where my trap and delt meet, it doesnt feel so bad now, but after I did that it was weak and i had to just go through the motions.
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