[lilgumby]

Monday night workout

National chest day lol, shoulders and triceps


Slight incline bench with dumbells (first notch on the adjustable bench) sets of 8 running the rack starting with 40lbs and going up 10lbs each set. Then a 10 second pause at the end of each set. Careful with heavier weight with the pause. It's easy to pull a shoulder muscle

4 sets of 12 incline bench on the Smith machine. Bar dropping at the bottom of the chest

4 sets of six flat bench with a 1 second pause at the bottom

3 sets of 10 Machine flies with a squeeze then one drop set for 10, 10 then till failure

Shoulders

4 sets of 8 seated dumbells
1 set of John Meadows hang and swing destroyer set Drop set of 60,30 then 15

http://youtu.be/HxFs72mYYsM

Triceps

4 sets of 12 rope push downs with a flex at the bottom

Tricep gauntlet, check out the video by kali muscle and CT fletcher.

Fast forward to about 4:55

https://youtu.be/pquPsJWVWMk