2026/04/12

Upper Body Strength

5 Sets

• 5 Bench Press
  • N: 45-85-115-145-165-185
  • B: 45-55-65-75-80-85

3 Sets

• 12 Seated Cable Row (neutral grip, 10-11-11 / 5-6-6)
• 12 Bench Dips / 8 Dips

Circuit

4 Rounds

• 3 Strict Pull-ups
• 12 DB Shoulder Press (20-20-15-15 / 10)
• 10 DB Hammer Curl to Press (20-20-15-15 / 10)
• 15 Band Tricep Pushdown (blue)

Way too heavy to start, so I dropped weight after two rounds. Took me 6:56.

Core

3 Sets

• 20 Curl-ups
• 15/15s Side Plank