by Warmup:
- 5 minutes on stair climber to get my blood flowing.
- Upper body stretch. Focus on shoulders to get them loose
Workout:
- Dumbbell Press: 50 for 15, 60 for 12, 70 for 9, 70 for 8, 80 for 4, 80 for 3, 70 for 6
- Inclined Press (Drop set): 50’s for 6 then drop to 35’s for 10. Three sets of this
- Inclined Fly’s superset with dumbbell shrugs: 30’s for 8 reps then 50’s for 15
- Military Press: 45 for 12, 65 for 10 for 3 sets
- Fly Machine: 115 for 8 for 2 sets, 130 for 8 for 2 sets (focus on squeezing contraction)
- Chest Press Machine: 40 for 8 reps for 3 sets. One arm at a time. (slow this right down)
- Cable fly’s: 25 till failure (not counting reps) for 3 sets
- Triceps Pushdown (straight bar): 50 for 8 for 3 sets
- Triceps Pushdown (rope attachment) (drop set): 40 for 8 then drop to 20 till failure for 3 sets
- One Arm Triceps Pushdown superset with triceps kickbacks: 40 for 8 then superset to 12.5’s for 10
- Dips: 3 sets of 10
Johnny
Soon to be “Johnny Two Plates”
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