May 16, 2015

Saturday - Chest/Traps

Decided to hit chest today and ended up finishing with some traps just because my back felt a little funky after the incline machine press. Oh and the reason I do cable crossovers on my knees sometimes is because it gives me a more symmetrical contraction.

Incline Dumbbell Press:

  • 70lbs x 12
  • 80lbs x 12
  • 90lbs x 10
  • 100lbs x 6

Kneeling Cable Cross Over:

  • 40lbs x 15, 13, 13, 13

Incline Machine Press: 

  • 150lbs x 12
  • 170lbs x 10
  • 190lbs x 8, 8

Leaning Single-Arm Dumbbell Fly:

  • 20lbs x 10, 10, 10, 10

Seated Reverse Dumbbell Fly:

  • 5lbs x 12
  • 8lbs x 15
  • 12.5lbs x 12, 10

Machine Reverse Fly:

  • 90lbs x 10
  • 70lbs x 10, 14, 14

Behind the Back Smith Machine Shrugs:

  • 90lbs x 15, 15
  • 110lbs x 15, 15