4/11/19 – Thursday – Push Day

Chest Day / Flat Bench Pyramid

Thursday, April 11, 2019 at 4:06 PM

Bench Press (Barbell)

Set 1: 45 lb × 10

Set 2: 95 lb × 10

Set 3: 115 lb × 10

Set 4: 135 lb × 10

Set 5: 155 lb × 10

Set 6: 170 lb × 4 [Failure]

Set 7: 170 lb × 5

Set 8: 185 lb × 2

Set 9: 170 lb × 4 [Failure]

Set 10: 155 lb × 4 [Failure]

Set 11: 135 lb × 4

Set 12: 115 lb × 8 [Failure]

Set 13: 105 lb × 14 [Failure]

Set 14: 70 lb × 70

Notes: PYRAMID MAX REP UP PYRAMID IS 10

Arnold Press (Dumbbell)

Set 1: 30 lb × 10

Set 2: 30 lb × 9

Set 3: 30 lb × 8

Set 4: 30 lb × 7

Set 5: 30 lb × 6

Set 6: 30 lb × 5

Set 7: 30 lb × 4

Set 8: 30 lb × 3

Set 9: 30 lb × 3

Notes: STANDING

Triceps Extension (Dumbbell)

Set 1: 15 lb × 12

Set 2: 20 lb × 10

Set 3: 25 lb × 8

Set 4: 30 lb × 6

Set 5: 35 lb × 3 [Failure]

Set 6: 15 lb × 12

Set 7: 20 lb × 10

Set 8: 25 lb × 8

Set 9: 30 lb × 3 [Failure]

Set 10: 35 lb × 4

Notes: TRICEP TENDERIZER – FAST AS POSSIBLE

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