3/16 Training (Wednesday)

Delts

Exercise 1: Standing DB side laterals - Sets 1&2: 12 reps/15 lbs x 2 (warm);
Set 3: 10 reps/20 lbs; Set 4: 10 reps/25 lbs; Set 5: 6 reps/30 lbs

Exercise 2: Barbell shrug - Set 1: 10 reps/135 lbs (warm); Set 2: 10 reps/185 lbs (warm);
Set 3: 10 reps/225 lbs; Set 4: 8 reps/275 lbs; Set 5: 6 reps/275 lbs (did not use straps!)

Exercise 3: High incline DB Press - Set 1: 12 reps/35 lbs (warm); Set 2: 10 reps/55 lbs;
Set 3: 10 reps/60 lbs; Set 4: 8 reps/65 lbs

Triceps

Exercise 1: Dip - Set 1: 15 reps; Set 2: 14 reps; Set 3: 15 reps; Set 4: 15 reps (will do weighted dips going forward)

Exercise 2: Rope pressdowns - Set 1: 12 reps/30 lbs (warm); Set 2: 10 reps/40 lbs;
Set 3: 10 reps/50 lbs; Set 4: 11 reps/60 lbs

Exercise 3: Reverse cable pulldowns w/ez bar - Set 1: 12 reps/50 lbs (warm);
Set 2: 12 reps/70 lbs; Set 3: 90 reps/90 lbs