Monday night, Chest and Triceps and for the first time, in a long time, (months) I was able to bench press with hardly any shoulder pain. Taking time off these past 6 weeks by training real light, is starting to paid off.
The three of us had such a fast pace intense workout, doing forced reps, going past failure into the growing zone on almost every set. The pump was so big and I was feeling real good, ripping out dumbbell pullovers with the 105's without any shoulder or elbow pain, it felt so nice!
Pullovers are a staple and really work the whole upper body, working your Back, Chest, Rib Cage, Traps, Shoulders, Triceps, Abs, even your Forearm's. We chose to do this on Chest day, but you could also do this on your Back day too, one or the other
and it went like this...
5sets/Seated Calf raises
5set/Flat Bench
4sets/Smith Incline Bench
3sets/Dips
3sets/Wide Dumbbell Flat Flies
3sets/Pullovers
4sets/French Curls
3sets/Skull Crushers
3sets/Push downs
4sets/Wrist Curls
Abs
Workout time 90 min.
size BIGGER
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