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    kayle1535
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    This document provides an upper body workout routine that includes exercises for the chest, back, biceps, shoulders, and triceps. It recommends 1 medium warmup set followed by 5 working sets of 12-16 reps at 70% of 1RM for each exercise, with 3 minutes of rest between sets. Each workout section concludes with a myorep set taken to failure with 10 second rests in between reps until 5 reps are completed.

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    This document provides an upper body workout routine that includes exercises for the chest, back, biceps, shoulders, and triceps. It recommends 1 medium warmup set followed by 5 working sets of 12-16 reps at 70% of 1RM for each exercise, with 3 minutes of rest between sets. Each workout section concludes with a myorep set taken to failure with 10 second rests in between reps until 5 reps are completed.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    2 views2 pages

    Workout

    Uploaded by

    kayle1535
    This document provides an upper body workout routine that includes exercises for the chest, back, biceps, shoulders, and triceps. It recommends 1 medium warmup set followed by 5 working sets of 12-16 reps at 70% of 1RM for each exercise, with 3 minutes of rest between sets. Each workout section concludes with a myorep set taken to failure with 10 second rests in between reps until 5 reps are completed.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 2

    Push

    Chest (if shoulder hurt from smith machine use free weights)

    incline bench press (stack wrist)

    flat bench press (stack wrist)

    pec dec (lead with elbow)

    Triceps

    cable pushdown (feel the stretch at the top)

    Shoulder

    reverse peck dec delt (lead with elbow)

    machine/cable/dumbbell lateral raises

    Pull
    Back (pull like u doing a lat spread lead with elbow)

    chest supported t bar row lower handle (WIDE GRIP)

    lat pulldown (WIDE GRIP to sternum)

    Bicep

    ezcurl or machine curl

    incline bicep curl

    Shoulder

    reverse peck dec delt (lead with elbow)

    machine/cable/dumbbell lateral raises

    Triceps

    cable overhead extension (flare out relieve elbow pain)

    Notes

    1 set med

    5 sets working 70% 1RM 12 reps-16 reps

    Rest 3 mins

    Myo rep (Hit failure rest 10s then 5 more keep resting and repeating till hit 5)

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