Skullcrusher
Elite
- Joined
- Apr 1, 2020
- Messages
- 3,473
- Reaction score
- 4,414
- Points
- 193
Monday - Chest and Triceps
Dumbbell Renegade Row - Compound - Pull - (10) - Triceps Brachii (Lateral Head and Medial Head), Pectoralis Major, Latissimus Dorsi, Biceps Brachii, Trapezius (Middle), Trapezius (Lower), Teres Major, Teres Minor, Deltoid (Anterior), Rectus Abdominis
75.0 lbs - 2 x 10
Dumbbell Squeeze Press - chest warmup
75.0 lbs - 2 x 10
Barbell Bench Press - Compound - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Triceps Brachii (Lateral Head and Medial Head), Deltoid (Anterior)
120.0 lbs - 3 x 10
Dumbbell Incline Bench Press - Compound - Push - (3) - Pectoralis Major (Clavicular), Deltoid (Anterior), Triceps Brachii (Lateral Head and Medial Head)
80.0 lbs - 2 x 10
Dumbbell Decline Bench Press - Compound - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Deltoid (Anterior), Triceps Brachii (Lateral Head and Medial Head)
70.0 lbs - 2 x 10
Dumbbell Chest Fly - Isolated - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Deltoid (Anterior), Biceps Brachii (Short Head)
50.0 lbs - 2 x 10
Dumbbell Pullover - Isolated - Push - (8) - Pectoralis Major (Sternal), Latissimus Dorsi, Teres Major, Triceps (Long Head), Deltoid (Posterior), Pectoralis Minor, Rhomboids, Levator Scapulae
50.0 lbs - 2 x 10
EZ Bar Decline Triceps Extension - Isolated - Push - (1) - Triceps Brachii (All Heads)
60.0 lbs - 3 x 10
Dumbbell Renegade Row - Compound - Pull - (10) - Triceps Brachii (Lateral Head and Medial Head), Pectoralis Major, Latissimus Dorsi, Biceps Brachii, Trapezius (Middle), Trapezius (Lower), Teres Major, Teres Minor, Deltoid (Anterior), Rectus Abdominis
75.0 lbs - 2 x 10
Dumbbell Squeeze Press - chest warmup
75.0 lbs - 2 x 10
Barbell Bench Press - Compound - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Triceps Brachii (Lateral Head and Medial Head), Deltoid (Anterior)
120.0 lbs - 3 x 10
Dumbbell Incline Bench Press - Compound - Push - (3) - Pectoralis Major (Clavicular), Deltoid (Anterior), Triceps Brachii (Lateral Head and Medial Head)
80.0 lbs - 2 x 10
Dumbbell Decline Bench Press - Compound - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Deltoid (Anterior), Triceps Brachii (Lateral Head and Medial Head)
70.0 lbs - 2 x 10
Dumbbell Chest Fly - Isolated - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Deltoid (Anterior), Biceps Brachii (Short Head)
50.0 lbs - 2 x 10
Dumbbell Pullover - Isolated - Push - (8) - Pectoralis Major (Sternal), Latissimus Dorsi, Teres Major, Triceps (Long Head), Deltoid (Posterior), Pectoralis Minor, Rhomboids, Levator Scapulae
50.0 lbs - 2 x 10
EZ Bar Decline Triceps Extension - Isolated - Push - (1) - Triceps Brachii (All Heads)
60.0 lbs - 3 x 10