11/21 – Chest/Tricep

Shoulder feeling pretty good. Easy db presses today. Elbows achy from the tricep extensions – will have to drop those for a while.

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

Flat DB Bench:
65×6
85×6
110×12

Flat DB Flyes:
25×25-25-25

Cable Crossovers (dropset, pulley height changed each drop):
30×25-25-25-25-25-25

Pec Flye Machine (dropset):
100-90-80-70-60-50×15

Reverse Pushdowns (dropset):
60-50-40-30-20×15

V-bar Pushdowns (dropset):
60-50-40-30-20×20

Band Kickbacks:
red ×20-20-20

Bench Dips:
×10-10-10

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

Reverse DB Forearm Curls:
20×10
20×10
20×10

Band Pull-Aparts:
red×25
red×25
red×25

Duration: 38 minutes