We decided on Chest/Shoulders today versus Chest/Back.... tomorrow is heavy upper back and some light arms....
CHEST:
A)Incline DB Press (75 lbs) ....... 3 sets of 8, 9, 8 reps (many times my 2nd set is my strongest set, not the 1st set!...reason is neural activity, the muscles and nerves are more warmed up and ready for action!) ..... 1 min. rest between sets
B)Incline DB Flys (50 lbs) .......3 sets of 10 reps.... 1 min. rest between sets
C)Decline DB Presses...70 lbs for 2 sets of 8, then 60 lbs for 1 set of 14 reps, 1 min. rest between
SHOULDERS:
D) Hammer Strength Overhead Press ....135 for 1 set of 10, 155 for 2 sets of 8 reps...90 sec rest between
E1)Straight bar Upright rows (wide grip) ...(60 lbs)....3 sets of 12 reps...followed by:
E2)Side lateral raises....(17.5 lbs) ........3 sets of 12,11,11 reps ... rest 45 sec. between sets
F) Rear Delts on Pec Dec Machine ....(115lbs) ..... 2 sets of 12 reps
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