Workout Summary: 4.21.17

A good strengthening push day workout today. I’m glad to have had all the dumbbell work because we went back to the bar for bench press today and I was in good form.

I’ll keep this one brief because it’s a little hard for me to type right now with all the chest and shoulder work 🙂

Here’s the rundown:

Warmup

  • 2 x 10 small arm swings, front and back
  • 2 x 10 large arm swings, front and back
  • 2 x 10 push-ups
  • 8 bench presses, 45 lb bar

Bench press

  • 3 x 18, 65 lbs

Inclined press

  • 1 x 8, 15 lb dumbbells
  • 2 x 8, 20 lb dumbbells

Pectoral flies

  • 1 x 8, 12.5 lbs (each side)
  • 2 x 7, 12.5 lbs (each side)

Tricep extensions (cable machine)

  • 1 x 10, 15 lbs
  • 2 x 8, 20 lbs

Overhead tricep extensions

  • 3 x 8, 20 lb dumbbell

Seated military press

  • 3 x 8, 15 lb barbells (each side)

 

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