Running late this morning, so by the time I got to the gym I had to shave time in order to be out of there by Noon.  so I cut out my pre-workout routine, cut the rest time, and went crazy!

 

Chest Day!

Bench Press (no rest between supersets, just enough time to change weights)

warm-up – superset Bench Press and Rotator Cuff Work

70 x 5 / 15 lb DB taken through ROM 15 times each arm

85 x 5 / Roto

100 x 5 / Roto

main – Superset Bench Press and Assisted Pullups (60 sec rest, alternating grips for pullups)

110 x 5 / 5 widegrip

130 x 5 / 5 underhand grip

145 x 10 / 5 hammer grip

 

Assistance

Superset Overhead Press and One Arm DB Rows (30 sec rest)

65 x 10   /   80 x 10/10

65 x 10   /   80 x 10/10

65 x 10   /   80 x 10/10

65 x 10   /   80 x 10/10

65 x 10   /   80 x 10/10

Superset Bicep Curl Machine and Tricep Pressdown Machine (30 sec rest)

70 x 15 / 80 x 15

70 x 15 / 80 x 15

70 x 15 / 80 x 15

Rear Delt Cable Fly (30 sec rest)

55 x 15

33 x 15

33 x 15

 

Then had to dash!  45 min, in and out

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