Incline Dumbbell - 15x12 warm up, 35x8, 35x8, 37.5x7, 37.5x7, 27.5x8 drop set, 27.5x8, 27.5x8
Incline Bench 60x8, 65x8, 67.5x6, 50x6 drop set, 30x6 drop set
Machine Fly - 76x8, 85x8, 85x8
Incline Machine Fly - 67x8, 67x8
Cable Fly - 29x8, 29x8, 29x8, 18x8 drop set
Incline Cable Standing - 18x8, 18x8, 18x8
Incline Cable Lying - 18x8, 22x8, 22x6, 18x6 drop set
Dumbbell Fly - 12.5x8, 15x8, 15x8
Decline Barbell Press - 50x10, 60x8, 60x8, 70x7, 70x7
Still smashing PBs pretty much every workout and getting noticeably bigger and also leaner. Really good shoulder workout and could have done more if I wasn’t pressed for time due to football. Not pushing weight up as much as I probably could do as I want to feel comfortable with each weight before moving up again. 3 sets of 8 is ideal before going to the next weight. Also concentrating a bit more on volume.
SS = Superset
Dumbbell Press - 30x8, 30x8, 32.5x6, 15x12 drop set, 30x5
Barbell Press - 50x8, 50x8, 52.5x8, 55x6, 40x6 drop set
Lateral Raise - 10x8, 5x8 SS, 10x8, 5x8 SS, 10x8, 5x8 SS
Front Raise - 10x8, 5x8 SS, 10x8, 5x8 SS, 10x8, 5x8 SS
Rear Delt Fly - 67x8, 76x8, 67x8
Bent Over Raise - 7.5x8, 5x8 SS, 7.5x8, 5x8 SS, 7.5x8, 5x8 SS
Arnold Press - 17.5x8, 17.5x8, 17.5x8
Shrugs - 27.5x10, 27.5x12, 17.5x12 SS, 27.5x12, 17.5x12 SS
Rear delt flys stick at 67kg for a bit longer, increase reps to 10-12 and drop set last 2 sets to improve strength more. 76 seems to be a big jump and it’s compromising form.
Raises need to go from 10 to 12.5 for 1 or 2 sets.
Wasn’t the best workout and didn’t manage to get any squats done because it was so busy. Still got a good burn but need to start with squats next time and also add in standing calf raises. Ab workout wasn’t the best but lost motivation, did an extra ab workout at home but they’re progressing fine so it’s not an issue.
Leg Press - 148x10, 148x10, 157x10, 166x10
Leg Curl - 49x10, 58x8, 58x8
Leg Extension - 76x8, 85x8, 85x8, 67x8 drop set
Calf Raise - 25x8, 50x8, 75x10, 75x8, 75x8
Hip Adduction - 58x8, 65x12
Leg Press Calf Extension 148x16, 148x16, 148x16
Decline Crunches - x16, x16, x16
Twist Crunches - x8L, x8R, x8L, x8R
Cable Crunch - 76x10, 83x10, 83x10
Plate Side Crunch - 25x14L, 25x14R, 25x14L, 25x14R