4/19/19 – Friday – Chest and Shoulders

Flat Bench Press Pyramids

Friday, April 19, 2019 at 1:51 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 × 8

Set 6: 185 lb × 2

Set 7: 155 lb × 8

Set 8: 135 lb × 9

Set 9: 115 lb × 14

Set 10: 95 lb × 12

Set 11: 95 lb × 12

Set 12: 95 lb × 13

Shoulder Press Ladder

Friday, April 19, 2019 at 2:26 PM

Shoulder Press Ladder

Set 1: 70 lb × 10

Set 2: 70 lb × 9

Set 3: 70 lb × 8

Set 4: 70 lb × 7

Set 5: 70 lb × 6

Set 6: 70 lb × 5

Set 7: 70 lb × 4

Set 8: 70 lb × 3

Set 9: 70 lb × 3

Shoulder Killer

Friday, April 19, 2019 at 2:43 PM

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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