07/09
Tris & Shoulders:
Tricep bar press (warmup): BARx8, 40×8, 60×8
Tricep press-down: 4 sets 6 reps (up to 100k) superset Tricep bar press: 95x5x4
Seated dumbell press: 20×9, 27×8, 35x7x3
Dumbell lateral raise (forced eccentric): 12×9, 15x8x3
Lying rear delt dumbell fly: 15×8, 17x8x3 (paused)
Dumbell trap raise: 42×10, 52x12x3 (paused)
Abs:
Lying leg raise (slow eccentric), 4 sets 8 reps
superset with (non stop)
Decline crunches (short pause), 4 sets 8 reps
Stretching: 5 mins
Back to training back separately on Saturday. Fast workout.