Skullcrusher
Elite
- Joined
- Apr 1, 2020
- Messages
- 3,473
- Reaction score
- 4,414
- Points
- 193
Monday - Chest and Triceps
Olympic Barbell Bench Press - Compound - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Deltoid (Anterior), Triceps Brachii (Lateral Head and Medial Head)
75 x 10
155 x 5, x 3, x 2 - going back to 150 next week
100 x 20
https://exrx.net/WeightExercises/PectoralSternal/BBBenchPress
Deficit Push Up On Blocks - Compound - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Deltoid (Anterior), Triceps Brachii (Lateral Head and Medial Head)
x 10
x 16
https://exrx.net/WeightExercises/PectoralSternal/BWPushup
Dumbbell Incline Bench Press Plus Shoulder Raise - Isolated - Push - (4) - Pectoralis Major (Clavicular), Deltoid (Anterior), Triceps Brachii (Lateral Head and Medial Head), Serratus Anterior
80 x 9
55 x 20
https://exrx.net/WeightExercises/PectoralClavicular/DBInclineBenchPress
Hammer Bar Standing Triceps Extension - Isolated - Push - (1) - Triceps Brachii (Long Head)
65 x 10
45 x 20
https://exrx.net/WeightExercises/Triceps/BBTriExt
Dumbbell Lat Pullover - Isolated - Push - (8) - Pectoralis Major (Sternal), Latissimus Dorsi, Teres Major, Triceps Brachii (Long Head), Deltoid (Posterior), Pectoralis Minor, Rhomboids, Levator Scapulae
52.5 x 10
32.5 x 20
https://exrx.net/WeightExercises/PectoralSternal/DBPullover
Dumbbell Lateral Raise - Isolated - Pull - (6) - Deltoid (Lateral), Deltoid (Anterior), Supraspinatus, Trapezius (Middle), Trapezius (Lower), Serratus Anterior (Inferior Digitations)
40 x 10
25 x 20
https://exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise
Dumbbell Kickback - Isolated - Push - (1) - Triceps Brachii (Long Head)
20 x 10
12.5 x 20
https://exrx.net/WeightExercises/Triceps/DBKickback
Olympic Barbell Bench Press - Compound - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Deltoid (Anterior), Triceps Brachii (Lateral Head and Medial Head)
75 x 10
155 x 5, x 3, x 2 - going back to 150 next week
100 x 20
https://exrx.net/WeightExercises/PectoralSternal/BBBenchPress
Deficit Push Up On Blocks - Compound - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Deltoid (Anterior), Triceps Brachii (Lateral Head and Medial Head)
x 10
x 16
https://exrx.net/WeightExercises/PectoralSternal/BWPushup
Dumbbell Incline Bench Press Plus Shoulder Raise - Isolated - Push - (4) - Pectoralis Major (Clavicular), Deltoid (Anterior), Triceps Brachii (Lateral Head and Medial Head), Serratus Anterior
80 x 9
55 x 20
https://exrx.net/WeightExercises/PectoralClavicular/DBInclineBenchPress
Hammer Bar Standing Triceps Extension - Isolated - Push - (1) - Triceps Brachii (Long Head)
65 x 10
45 x 20
https://exrx.net/WeightExercises/Triceps/BBTriExt
Dumbbell Lat Pullover - Isolated - Push - (8) - Pectoralis Major (Sternal), Latissimus Dorsi, Teres Major, Triceps Brachii (Long Head), Deltoid (Posterior), Pectoralis Minor, Rhomboids, Levator Scapulae
52.5 x 10
32.5 x 20
https://exrx.net/WeightExercises/PectoralSternal/DBPullover
Dumbbell Lateral Raise - Isolated - Pull - (6) - Deltoid (Lateral), Deltoid (Anterior), Supraspinatus, Trapezius (Middle), Trapezius (Lower), Serratus Anterior (Inferior Digitations)
40 x 10
25 x 20
https://exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise
Dumbbell Kickback - Isolated - Push - (1) - Triceps Brachii (Long Head)
20 x 10
12.5 x 20
https://exrx.net/WeightExercises/Triceps/DBKickback