Legs are still feeling the workout from two days ago. There is a lot of DOMs in the quads for sure. Yesterday’s back workout was intense. Using the outward intention idea on the pulldowns and barbell rows really hammers the muscles.
Cardio: 10 mins of AirDyne
Rep tempo is 4,0,x,0 with a rest interval of 3 minutes between supersets.
Incline Barbell Bench Press 4×12
Machine Pec Fly 4×15
Machine Dip 4×20
Flat Dumbbell Fly 4×15
Barbell Flat Bench 4×10
Reverse Grip Tricep Pushdown 4×15
Close Grip Bench Press 3×20
Overhand Grip Pushdowns 3×12
Overhead Tricep Extensions 3×15
Supplementation is ABE 2caps twice per day, 1 serving Ergonine, Ost, Derm, El1m and 2 scoops of protein powder in the morning
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