Bringing the volume down on the arm work, at least those sets that tax my shoulder, while it gets over some recent soreness (keeping my shoulder work restricted to the essentials)

 

Bench Press

warm-up – Superset Bench and Rotator Cuff Work (no rest between supersets)

75 x 5 / over & backs w/ resistance band x 8

95 x 5 / o&b

115 x 5 / o&b

main – Superset Bench and Widegrip Free Cable Pulldowns (1-2 min rest b/w sets)

125 x 5 / 115 x 5

145 x 5 / 115 x 5

160 x 10 / 115 x 5  (used elbow sleeves)

 

Assistance

Overhead Press  – superset with pulldowns (no rest for warm ups)

warm-up

60 x 5 / 115 x 5

75 x 5 / 115 x 5

90 x 3 / 115 x 5

115 x 1 / 115 x 5

 

main assist (90 sec rest)

135 x 3 / 115 x 10

135 x 3 / 115 x 10

135 x 3 / 115 x 10

135 x 3 / 115 x 10

135 x 3 / 115 x 10

 

 

Optional Assistance:  Arms

rest-pause system:  you have 5 sets to hit the desired total number of reps, with 30 second breaks.

V-Bar Pushdowns (35 rep goal)

77.5 x 15

REST

x 9

REST

x 6

REST

x 5

 

Dumbbell Hammer Curls (35 rep goal)

45s x 15

REST

x 9

REST

x 7

REST

x 4

 

Rear Delt Cable Fly (30 sec rest)

15 x 15

15 x 15

15 x 10 (was distracted by a coworker)

 

Cardio:  LISS elliptical, 15 min

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