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Wednesday Jun24
Push Session
A)Bench press flat
135x8
185x5
205x5
225x5
245x3
225x4 for some volume
B)Dumbell press flat palms out
75x12
75x7ouach
C)Push press(weakness)
95x7
115x5
125x3
-2nd wave
95x6
115x4
125x2
D)Shoulders lateral raises(alternate)
15x15
15x15
15x10
-almost no rest,just alternate-
E)Close grip bench press
135x10
185x5/135x4 dropset
135x3/135x3 dropset
F)Cable push down
-didnt count about 100reps various weight,almost no rest-
Notes;Very good,one more heavy session this week,saturday for lower body..tomorow lactate session,probably some complexes , with some hiit and low cardio+sauna..that the plan.
And by the way ufc86 is coming sooon..RAMPAGE.....
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