Wednesday OFF....Thursday--PUSH/Friday/PULL

Wednesday was OFF day!

Yesterday/Thursday was Push day (still having pain in my left shoulder/read delt area which subsides once I am warmed up, go figure!)...

A)Incline DB Press: 55 lbs for 2 sets of 12 reps, 65 for 12, 70 for 3 sets of 12 reps
B)Push-ups between 2 medicine balls (palms on medicine balls): bodyweight for 3 sets of 10 reps
C)Flat DB Flys: 40 lbs for 2 sets of 15 reps

D1)Rear Delt DB Raises, face down on incline bench: 20 lbs for 3 sets of 10 reps...followed by:
D2)Wide Grip Upright Rows: 60 lbs for 3 sets of 10 reps
E) Side/Front DB Raises: 15 lbs for 2 sets of 10 reps (ea direection)

FRIDAY:
Wide Grip Pull-ups: bodyweight for 3 sets of 10 reps
1-Arm DB Rows: 50 lbs for 3 sets of 10 reps (ea. arm)
Close Grip Pulldowns (V-Grip): 135 lbs for 3 sets of 10 reps
Hammer Strength Iso-Row: 185 lbs for 3 sets of 10 reps

Tricep Pressdowns: 90 lbs for 12 reps, 100 lbs for 3 sets of 12,10,10 reps
1-arm Cable Curls: 40 lbs for 4 sets of 12 reps
Lying DB Skullcrushers: 30 lbs for 3 sets of 10 reps
DB Hammer Curls: 30 lbs for 3 sets of 10 reps