David 11-11-14 Chest, Shoulders, Triceps

Programming by Shelby Starnes

11-11-14 (chest, shoulder, triceps)
Hammer Decline Bench Press 4×20,15,12,10, 2 count hold at top (increase weight each set) (75,84,95,105 each side)
Hammer Incline Bench Press Work up to tough set of 8 with 3 count negative, shorten range of
motion at top and bottom (45,55,65,75,85,95 tough) each side
Flat Bench Rack slide Work up to tough set of 15 reps, 1 second pause on chest, don’t lock out (95,115,125,135)
DB Front Raise 3×12 w/3 count negative (25)
A1: Machine Rear Lateral 4×15 (80)
A2: Face Pulls 4×10 w/1 count hold (70)
A3: Band Pullaparts 4×10 w/1 count hold (mini)
Tricep Straight Bar Pushdowns 6×12 w/1 count hold, 45 sec break (120)


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