10/24 – Chest/Tricep

Shoulder is still not having any barbell/db pressing without my elbows being completely tucked. Tried some cg and regular bench with the Slingshot but that was even worse than without.

Flat DB Squeeze Press (superset with neutral grip db bench):
25×10-45×10-65×10

DB Neutral Grip Press:
25×10-45×10-65×10

DB Floor Press:
65×10

DB Bench:
20×25-25-25

CG Bench:
135×10
185×10

Flat DB Flyes:
20×25-25-25

Dips:
×10

Reverse Pushdowns:
60×12-80×12-100×12-120×12-140×12-80×12

Single-arm Reverse Pushdowns:
20×10-20×10-20×10

V-bar Pushdowns:
60×12-80×12-100×12-120×12-140×12-80×12

OH DB Extensions:
55×15-15-75×15

Single-arm OH DB Extensions:
15×15-15-15

Cable Crossovers:
30×25-25-25-25-25

Upright Single-arm Cable Crossovers:
20×10-10-10

Bench Dips:
×15-15-15

DB Forearm Curls (no concentric, slow negatives):
40×10
20×10
20×10

Reverse DB Forearm Curls (slow negatives):
20×10
20×10
20×10

Band Pull-Aparts/External Rotations:
red×25
red×25
red×25

Duration: 60 minutes