Sunday
PushPush A (Heavy)
Push / Pull / Legs (6x/week) - When you hit 8 reps on all sets, increase weight by 5 lbs next session.
Warm-Up
5 min cardio, rotator cuff warm-up, 3 warm-up sets of bench
Barbell Bench Press
chest, triceps | Rest 150s
Today: 185 lbs
Solid 6 reps at 185 lbs. Hit 8 reps before moving up.
Last
185 x 6
Log Sets
Tap + Set to start logging
Overhead Press
shoulders, triceps | Rest 120s
Today: 120 lbs
Same weight x reps for 4 sessions. Consider a rep range shift.
Last
120 x 6
Log Sets
Tap + Set to start logging
Incline DB Press
upper_chest | Rest 90s
Today: 80 lbs (move up)
You hit 10 reps at 75 lbs last session. Try 80 lbs today.
Last
75 x 10
Log Sets
Tap + Set to start logging
Cable Lateral Raises
side_delts | Rest 45s
Today: 22.5 lbs (move up)
You hit 15 reps at 20 lbs. Try 22.5 lbs today.
Last
20 x 15
Log Sets
Tap + Set to start logging
Tricep Pushdowns
triceps | Rest 60s
Today: 45 lbs (back off)
Only 4 reps for 2 sessions. Drop to 45 lbs for clean 6-8 reps.
Last
55 x 4
Log Sets
Tap + Set to start logging
Cool-Down
Chest and shoulder stretches