I went to the gym and hit my pectoral muscles and triceps today. Typically, I warm up by doing two sets on the pectoral fly machine, but I omitted this and just did a superset of bench presses, raising the bar only.
My workout today was as follows:
4 sets, 8 reps flat bench press - 45 plates on each side
4 sets, 8 reps decline bench press - 30 pounds on each side
3 sets, 8 - 12 reps iso-lateral weight-plate-loaded machine - 50 pounds on each side
2 sets, 10 reps incline bench press - 25 pounds on each side
4 sets, 12 reps wide-grip dips - body weight
2 sets, 10 reps tricep rope pulldowns 30 pounds
This is a lower number of sets than I have been doing previously, but I try to bring the bar all the way down to my chest when performing bench presses now. In the past, I only brought the bar down far enough for my arms to be parallel to the bench. The larger range of motion is more effective, but it reduces the number of sets that I can complete. Hopefully, I'll be able to increase my volume and/or weight by this time next month.
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