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16 gym sessions in March

 

Skipped Thursday

 

Personal best 375 bench press (April fool)

 

Really:

Superset

Incline DB bench/decline DB skull crushers and chest press

35sx12x3, 25sx9/12x3

 

Arnold DB presses

25sx12,9,9

 

BB curls

65x12x3

 

HS flat bench press

140x8x2, 110x9

 

Rowing

5 mins

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HS curls DB preacher curl superset

55x12x3 20x12,8,7

Strive incline bench chest

165x2, 170x1x2

Cable chest cross

10x12x2

Cybex lat pull down

10x12,8x2

Seated DB curls into Arnold press

25sx12x3

HS seated chest press

140x12, 160x10

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Skipped 3 days

 

HS seated chest

140x12, 160x12

HS bench

140x10,8

Seated DB curls into Arnold DB press

25sx12x2

BB reverse curls

55x12x2

Press ups, bird dog

Strive incline chest bench press

125x8,6

Cybex lat pull down

9x12x2

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Skipped 3 days

HS delt press

140x12, 160x12, 8

HS bench

140x10,160x4,170x3

Strive incline bench

140x2, 110x9

Pressups and bird dog

Cable cross chest

10x12, 11x8

Cybex Lat pull down

10x12,11x8

 

Super set

A) HS preacher curl & B) DB preacher curls

A) 55X12, B) 25sx4 A) 65x6 B) 25sx4

C) Icarian T bar row

55x12, 65x4

 

Rowing machine 10 mins

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Skipped 2 days

Strive incline bench chest press

140x7, 145x5, 150x3, 155x2

HS incline bench press

140x12, 160x12, 180x5, 190x2

DB seated curl into Arnold presses

30x12x3

BB reverse curls

55x12x2

BB curls

55x12, 65x12, 75x4

Bird dog, pressups

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3 rest days

Remodeled gym grand opening!

 

EZ curl BB

50x12, 60x12

Seated DB curl to Arnold press

25sx12x2 30sx8

BB reverse grip curls

40x12x2

seated DB concentration curls

30sx12,11

HS bench

140x12, 160x6, 170x4, 180x3, 190x2

Lat pull down

100x12, 110x12

Press ups, bird dog

Cable chest cross free motion

10x12x2

Ab decline row, incline leg extensions

Rowing 5 mins

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2 rest days

DB seated curls to Arnold press

30sx12x2

DB incline bench press

35sx12x2

DB concentration curls

35x8,7

Reverse grip BB curls

50x9,7

DB decline skull crushers then decline press

25sx12x2

Lat pull down

100x12x2

HS bench

140x9,7

HS seated chest press

140x12,11

Press ups, bird dog

Decline board an row, incline leg extensions

Cable chest cross

10x12x2

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2 arm HS preacher curls then 1 arm DB preacher curls

45-20x12, 55-20x12, 60x8-25x2, 65-25x8

Seated DB curls to Arnold press

25sx12, 30sx8x2

Concentration curls

30sx6

Incline bench DB chest press

35sx8x3

Decline DB skull crushers to chest press

25sx8x3

Reverse grip BB curls

40x8x3

Press ups, child's pose

HS bench chest press

140x8x3

 

20 sets, 7 compound

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5 mins hard rowing

HS bench chest press

130x12, 150x9, 170x4, 190xf

HS seated chest press

140x12, 160x8, 180x6, 190x4

Precor lat pull down

110x12, 120x8, 130x6, 140x6

DB incline bench chest press

40sx8,6,5,4

Standing DB curls w/over to reverse

35sx8,6,5,5

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HS bench chest press

140x12, 150x8, 160x5

HS seated chest press

140x12, 160x10, 170x7

Lat pull down

110x12, 120x12, 130x8

BB reverse curls

55x8, 65x5x2

BB curls

65x12, 75x8, 80x6

Seated DB Arnold press

25sx12x2, 30sx10

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Skipped a day with hard labor lifting

 

HS bench chest press 140x8,160x8,170x6,180x3

HS 2 hand preacher curls then 1 arm DB preacher curl, left then right

55x8/25sx8, 65x8,25sx8, 70x8/25sx8, 75x5/25sx5

Lat pull downs

120x8,130x8,140x6,5

Decline DB skull crushers then decline chest press

25sx12x2

BB reverse grip curls

40x8x2

Rowing 5 mins

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