I started Monday’s workout on a different side of the bed. I say this because normally Monday is my dynamic effort bench day but this Monday, I started with a Heavy bench day. Quite frankly it felt good & turned out well, but the only reason that provoked me to do this was when I missed Wednesday’s heavy bench day because I decided I need sleep (working two jobs can be tough) and rescheduled it for Friday but then decided I wasn’t feeling it and instead did some cardio, so I made Monday the day and got it done. I just knew it had to get done, and with that attitude, I made it priority.
Warm Up:
- Cable face pull: 4 x 25, 30 lbs
- EZ bar narrow grip chest press: 4 x 25, 20 lbs
- EZ bar row (reverse grip): 4 x 25, 20 lbs
Workout:
- Barbell bench press: 6 x 2-3 (90%) 110 lbs
Tri-set:
- Plate press out: 5 x 12-15, 10 lbs
- DB chest press (neutral grip): 5 x 12-15, 40 lbs
- DB incline fly: 5 x 12-15, 20 lbs
Tri-set:
- Smith machine incline chest press: 5 x 5-6, 115 lbs and then back down to 105 lbs
- Close grip DB chest press: 5 x 5-6, 60 lbs
- DB front raises: 5 x 5-6, 30 lbs
Tri-set:
- Seated smith machine shoulder press: 5 x 5-6, 95 lbs
- Cable front raises: 5 x 5-6, 20 lbs each arm
- Overhead cable triceps extension: 5 x 5-6, 70 lbs
Cardio:
- Treadmill: 15 minutes, 3.0 incline, 3.8 speed
- Stair climber: 5 minutes, level 7
Current Weight: 155.8 lbs
Body fat %: 22.5
BMI: 23.6
Be the best version of you 