4/15/19 – Monday – Chest and Shoulders

Decline/Incline Bench Rep Ladder

Monday, April 15, 2019 at 7:07 PM

Decline Bench Press (Barbell)

Set 1: 45 lb × 10 [Warm-up]

Set 2: 95 lb × 10 [Warm-up]

Set 3: 135 lb × 10

Set 4: 135 lb × 9

Set 5: 135 lb × 8

Set 6: 135 lb × 7

Set 7: 135 lb × 6

Set 8: 135 lb × 5

Set 9: 135 lb × 4

Set 10: 135 lb × 3

Set 11: 135 lb × 3

Set 12: 135 lb × 7

Incline Bench Press (Barbell)

Set 1: 45 lb × 10 [Warm-up]

Set 2: 115 lb × 8

Set 3: 115 lb × 6

Set 4: 115 lb × 5 [Failure]

Set 5: 115 lb × 4

Set 6: 115 lb × 3

Evening Workout

Monday, April 15, 2019 at 8:06 PM

SHOULDER KILLER

Shoulder Press (Machine)

Set 1: 65 lb × 10

Set 2: 65 lb × 8

Set 3: 65 lb × 6

Set 4: 65 lb × 4

Set 5: 65 lb × 2

Lateral Raise (Dumbbell)

Set 1: 15 lb × 10

Set 2: 15 lb × 8

Set 3: 15 lb × 6

Set 4: 15 lb × 4

Set 5: 15 lb × 2

Front Raise (Dumbbell)

Set 1: 15 lb × 10

Set 2: 15 lb × 8

Set 3: 15 lb × 6

Set 4: 15 lb × 4

Set 5: 15 lb × 2

Reverse Fly (Dumbbell)

Set 1: 15 lb × 10

Set 2: 15 lb × 8

Set 3: 15 lb × 6

Set 4: 15 lb × 4

Set 5: 15 lb × 2

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