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Accessory chest/bi&tris

Flat Dumbbell Chest Press - 5x10

Cable Flies - 5x10

Incline Dumbbell Flies - 4x10


Reverse Grip Tri Pushdown - 4x10

Rope Pressdowns - 4x10

Overhead Straight Bar Tri Press - 4x10


Reverse Grip EZ Bar Curls -4x10

Incline Dumbbell Curls - 4x10


All movements stayed at a heavy 10 reps. This training cycle will continue to stay at heavy weight and attempting to get 10 reps but satisfied with failing between 8-10 reps.

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Overhead Press • 9/14/20

Wk 10, Day 1 AirBike: 5 min/ 92 cal Overhead Press: Bar x 10 115x5 135x5 150x5 165x5 190x3 210x1 5x10 @ 110 Inverted Ring Rows: 5x10 EZ Bar Curl: 4x15 @ 40 Superset: A) 2x1 min B) 2x50

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Squat • 9/11/20

Wk 9, Day 4 AirBike: 5 min/ 95 cal Squat (sleeves/*belt): Bar x 10 240x5 275x5 310x5 345x3 395x3 445x2* 445x1* (was supposed to get all three in one set but needed to stop and rest for about 30 sec be

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Bench • 9/10/20

Wk 9, Day 3 AirBike: 5 min/ 91 cal Bench: Bar x 10 155x5 175x5 200x5 220x3 250x3 280x3 Workout was interrupted so I didn't get to finish everything.

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