As the Rock would say just another day at the office Bangin’ & Clangin’. The big lifts are pooping me out but next week it’s only going to get tougher. Finished up with a shoulder lateral raise. Getting ready for Friday’s workout shoulders and arms FlexFriday.

Workout: Bangin’ and Clangin’, Thurs 16-July-2015

Workout Technique:

• sets x reps; dumbbells (DB); barbells (BB)
• Tempo (seconds) = (lowering, bottom hold, lifting, top hold); (1.0.1.0)= default
• (↑) Pyramid Up; (↓) Pyramid Down/ Drop Set
• Build up to work sets

Workout Program:

A. BB Shoulder Press: 4 x 10 reps

B. BB Deadlifts: 4 x 10 reps

C. Bench Press: 4 x 10 reps

D. Cable (high) Chest Flyes 3-way (vertical, lower, bent over): 4 x 10³ reps (3.0.1.0)

E. Cable (high) Face Pulls 3-way (to eyes, neck, chest): 4 x 10³ reps (3.0.1.0)

F. BB Pause Squats – narrow stance: 4 x 8 reps (3.3.1.0)

G. Cable Lat Rows (run the stack): 8+ x 5 reps ↑

H. Leaning DB Side Lateral Raises L/R: 4 x 10 reps (3.0.1.0)

Work. Train. Devour.