Chest Day 2/7/19

1. Heavy cable cross overs 6x15

2. hammer strength chest press 5x15 superset with 5 pushups

3a. Tricep Push Downs 50/40/30/20/10 (worked our way up the whole stack)

3b. Swiss Bar curls 5x15

4a. Heavy Hammer Curl 5x10

4b. Tricep push downs 5x10

5a. Shrugs 50/40/30/20/10 pyramid up to 365 and then after your heavy 10 do a drop set for 20 reps decreasing weight until you are back down to one plate.

5b. Side Delt raises/Alternating DB curls 5x10

2 views0 comments

Recent Posts

See All

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

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

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.

© 2018 by Invictus Powerlifting. Proudly created with