I changed things up a bit today. Rather than 5 sets of an exercise I did 3 and did 7 instead of 4 separate exercises in a comparable amount of time. Again, on the 2:00.
- bench press
- 1 x 12 @ 155 lbs on 2:00
- 1 x 12 @ 165 on 2:00
- 1 x 9 @ 165 on 2:00
- Massive failure, had to throw the weight in to the “emergency stops”, as I call them. Got to watch 165 lbs fly at my face though. Rad.
- incline bench press
- 2 x 10 @ 115 on 2:00
- 1 x 12 @ 115 on 2:00
- DB flys
- 3 x 12 @ 25 on 2:00
- Light weight, good stretch. I like finishing chest workouts with this exercise.
- behind-the-neck press
- 1 x 12 @ 65 on 2:00
- 1 x 12 @ 75 on 2:00
- 1 x 12 @ 65 on 2:00
- arms super set – standing overhead triceps extensions & standing biceps curls, both with french curl bar
- 0:00
- tri’s – 1 x 12 @ 65 lbs (assuming a 25 lb bar) @ 0:00
- bi’s – 1 x 12 @ 65 @ 1:00
- 2:00
- tri’s – 1 x 12 @ 65 @ 2:00
- bi’s – 1 x 12 @ 65 @ 3:00
- 4:00
- tri’s – 1 x 12 @ 55 @ 4:00
- bi’s – 1 x 12 @ 55 @ 5:00
- triceps cable press down w/ rope
- 1 x 12 @ 75 on 2:00
- 1 x 12 @ 80 on 2:00
- 1 x 12 @ 85 on 2:00
- incline seated DB curls
- 3 x 12 @ 25 on 2:00
Finished up with some shoulder & chest stretches and my rotator cuff exercises.
