So began Phase Six today! Felt great!!
Flat DB Press 4×6+NOS, tempo 4-0-1-0, rest 80 secs – used 70lbs on the sets and then 60,50,40 on the NOS
30 degree DB Press 3×10+NOS, tempo 4-0-1-0, rest 40 secs – used 40lbs on the sets and then 30,20,10 on the NOS
Incline Smith Machine Bench Press 3×12+NOS, tempo 4-0-1-0, rest 80 secs – used 110lbs on the sets then 100,90,80 on the NOS
Flat DB Flys 2×10+NOS, tempo 4-0-1-0, rest 40 secs – used 40lbs on the sets then 30,20,10 on the NOS
75 degree “Standing” Prone Lateral Raises 3×12 (1+1/2 reps), tempo 4-0-1-0, rest 40 secs – used 20lbs on all sets
Bent-Over Lateral Raises 3×15+NOS, tempo 4-0-1-0, rest 40 secs – 15lbs used on the sets, then 12,10 on the NOS
60 degree Incline Supine (palms up) Front Raises 2×15, tempo 4-0-1-0, 40 secs – used 12lbs DBs. These were crazy difficult… really surprised me
Smith Machine JM Press with thin bands 4×12, tempo 4-0-1-2, rest 40 secs – 85lbs on all sets
Overhead Rope Extensions 2×21+NOS, tempo 4-0-1-0, rest 40 secs – 20lbs on the cable for each set. NOS was moved to 10lbs followed by partials
This felt great. My chest, shoulders and triceps were incredibly pumped by the end.
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