09/11
Upper day 2:
MG bench press ( #2 band): BARx8, 40×8, 60×8, 90×5, 120×4, 130x3x2, 120×3
WG pull-down (behind neck): 5 sets 7-8 reps (up to 60k 3 #2 bands)
MG bar row: 60×8, 80×7, 100×6, 110x6x2, 100×6
WG High cable row (short pause): 4 sets 8 reps
Dumbell hammer curl: 20×7, 27x5x2 superset 20×3, 22×6
Abs:
Lying leg raises (slow eccentric), 4 sets 8 reps
superset with
Decline crunches (2 sec pause), 4 sets 8 reps
Added a #2 band on the bench press to add more load on the triceps. Good workout.