bigtomj

3 months ago

Push day

Duration

1h 32min

Volume

31,460 lbs

Superset

Rear Delt Reverse Fly (Machine)

SETS

WEIGHT & REPS

1

190lbs x 15 reps

2

205lbs x 12 reps

Superset

Chest Fly (Machine)

SETS

WEIGHT & REPS

1

190lbs x 15 reps

2

205lbs x 11 reps

Lateral Raise (Machine)

SETS

WEIGHT & REPS

1

90lbs x 12 reps

2

90lbs x 12 reps

3

90lbs x 12 reps

Incline Chest Press (Machine)

SETS

WEIGHT & REPS

1

225lbs x 5 reps

2

180lbs x 12 reps

Best Volume

Superset

Front Raise (Cable)

SETS

WEIGHT & REPS

1

35lbs x 10 reps

Best Weight

Best 1 Rep Max

2

35lbs x 10 reps

3

35lbs x 9 reps

Superset

Lateral Raise (Cable)

SETS

WEIGHT & REPS

1

15lbs x 10 reps

Best 1 Rep Max

2

15lbs x 10 reps

3

15lbs x 9 reps

Chest Press (Machine)

SETS

WEIGHT & REPS

1

175lbs x 10 reps

2

205lbs x 9 reps

3

205lbs x 9 reps

4

205lbs x 9 reps

5

205lbs x 8 reps

6

190lbs x 9 reps

Superset

Single Arm Triceps Pushdown (Cable)

SETS

WEIGHT & REPS

1

40lbs x 9 reps

Superset

Triceps Extension (Cable)

SETS

WEIGHT & REPS

1

35lbs x 6 reps

Superset

Bicep Curl (Cable)

SETS

WEIGHT & REPS

1

50lbs x 12 reps

2

55lbs x 10 reps

Superset

Rope Cable Curl

SETS

WEIGHT & REPS

1

50lbs x 8 reps

2

45lbs x 7 reps

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bigtomj

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