Dec 14, 2023
Iso machine press (incline or flat)
Warm up set 45x10, 20 scap pushups
2 heavy sets 5-8 reps
110x6, 110x7
1 back off set 10-12 reps
90x10
Dumbbell Shoulder Press
3 sets 10-12 reps
50x12, 50x12, 55x12
Cable Chest Flies
3 sets 10-12 reps
40x12, 40x12, 40x12
Machine tricep Extensions (superset pecdeck)4 sets 7-10 reps
155x12, 165x12, 175x10, 180x8
Pec deck 4sets 10-12 reps
160x12, 170x12, 180x12, 190x10
Lateral Raises (rest time <1 min)
4 sets 10-12 reps
25x12, 25x10, 25x10, 25x9
Dips (more upright to hit triceps over chest)
3 sets to failure
14, 12, 9
Scap push ups like 12 and collapsed