Today was another GIANT upper-body workout. It was great. After the last one I didn't think I'd do it again. But, over the next few days everything was sore in all the right places. And, I really feel that my body is able to recover and grow with the extra rest day. So, I found myself doing a very similar workout to last weeks' upper-body. Including stretching and ab training, it took right at an hour and a half to complete. And, with abs and warm-ups, it was a total of 55 sets. Here's how it looked:
rotator cuff warm-ups (internal and external) + light pull downs
incline dumbbell press: 5 x 25, 15, 10, 10,10
flat db press: 3 x 10,10,8
dip: 3 x 12, 12, 9
neutral grip pull down: 5 x 10,10,10,9,9
row: 3 x 10,10,7
1-arm row: 2 x 10
bent lateral: 4 x 10
lateral: 4 x 10
lying triceps: 5 x 12,12,12,5,11
1-arm rope pushdown: 4 x 10,6,8,12
seated dumbbell curl: 4 x 12,12,12,10
concentration curl: 3 x 10,10,6
ab circuit
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