Chest and Triceps
Bench Press 2x8@185 1x5@205 1x3@185
Incline DB Bench 1x8@70 2x7@70
Chest Dip 3x12 Weighted
Cable Cross 3x10@40
Machine Bench 165 down to 35
DB Skullcrusher 3x10@30
Cable Kickback 3x12@40
Cable Tricep Extension 3x10@90
Plank 3x 60 sec
Side Bend 3x10@45
Back and Biceps
One Arm DB Row 3x8@70
Pull Ups 8,6,6
T Bar Row 3x8@70
Cable Row 3x10@90
Preacher Curl 1x8@85 2x8@75
Concentration Curl 3x8@30
Seated DB Curl 3x8@30
Plank 3x60sec
Side Bend 3x10@45
Shoulders
Seated DB Press 8,8,6 @65
Seated Arnold Press 10,10,8 @50
DB Lat Raise 10,8,8@25
Hammer Strength Press 3x15@45
DB Shrug 3x10@65
Upright Row 3x12@45
Plank 3x60 sec
Side Bend 3x10@45
Legs
Squats 3x10@135
Leg Press 3x15@180
DB Lunge 3x8@50
Leg Extension 3x8@135
Stiff Leg Deadlift 3x8@95
Leg Curl 3x8@135
Standing Calf Raise 3x15@120
Seated Calf Raise 3x10@90
Hanging Leg Raise x 50
Overall good week of workouts. I did feel early fatigue during my shoulder workout so went a little bit lighter with higher volume trying to listen to my body. Also very light on legs I have been working on mobility drills trying to unlock my hips as thats what led to injury last time so slow and steady on squats.
