[SkinnyGuy]

Thank you for the help. Here is my training in more detail.

I do mostly super sets
Chest and tricepts
Over head tricep push + bench press machine
70*10 150*12
80*10 160*10
90*8-10 170*8-10
100*6-8

Skull crushers + dumbel flys
60*12-15 30*10
70*10 32.5*10
80*7-10 35*8

Tricept push down (flat and rope) + sitting flys(freemotion machine)
75.5*10-15(flatbar) no rest 30*10-8(rope)
Moving down in weight with failure
22.5*10 decline position
25*8
25*8
22.5*10 incline position
25*8
25*8
Snow shovelers using plates
25*10 all three ways
35*10 all three ways
45*10 all three ways

Shoulders and bicepts
One handed dumbel shoulder press + seated curls
I do one hand at a time cause I usually don’t have spotters and it helps with core strength.
55*10 30*10
60*10 30*10
65*9-10 30*10
70*6-8

Seeted military press + flat bar curls (wide grip)
80*10 65*10
100*10 85*10
120*8-10 95*10

Arnold press + standing dumbell curls
35*10 55’s*5 + 50’s*5 + 45’s*5 no rest
35*10 same
40*8 Same

Front dumbel raises + curved bar curls
30*10 45lbs-breaking the curl in to three parts starting finishing and full ones.
32.5*10
35*10
Lateral dumbel raises + rope curls
32.5*10 35*12
35*10 35*what ever I got left
40*6-10