1-9 Chest
Incline DB Bench, overhand x 25
Chest Supported DB Tri Kickback x 25
45 degree row/pulldown, underhand x 25
4 rounds, 1 minute rest
Floor Press x 8 x 4 sets. Up to 155 x 8
DB Fly, 3-3 tempo x 12
Side Lying DB Tri Extension x 12
2 pairs, 90 seconds
Good one. Assistance moves where you use smaller DBs, longer rests, and lower sets/reps on floor press made this feel like a cake walk.
1-10 Back
Cable Leg Curl x 25
Eccentric Clam Shell x 12
DB Pullover x 25
4 rounds
45 Degree Back Raise x 8 x 4 sets
Landmine Row, 3-3 tempo x 12
Cable Pull Thru, 3-3 tempo x 12
2 pairs
Weird pop in left calf during 3rd set of back raises. Squared the hips a little better and had no problems during 4th set. Gotta keep that left hip externally rotated. What’s the point of all those clamshells if I don’t keep the hip externally rotated.
Still been lifting with the woman, she deadlifted instead of back raised.
1-11 Shoulders
Neck Mobility Routine
Lying Internal/External Rotation with DBs x 10 x 3 sets
DeFranco Shoulder Shocker Version 2
Alternating Side Raise x 7
Cuban Press x 7
Eccentric Side Raise x 7
3 rounds