Shoulders and Arms – BRO SPLITS!!!

Posted: July 3, 2014 in My Take
Tags: , , , , , , , ,

Hello All,

Here is what I worked on today. CURLS FOR THE GIRLS!!! plus some heavy pressing plus rep work. This was a great workout. The Hamstring stuff was also great.

Press: I felt my bar speed was slower compared to when I was pressing 2-3 times a week last year.  I will work on that. I might need to have an extra day just to work on the press.
45 x 5 x 2
75 x 4
95 x 4 x 2
95 x 1, 80 x 10, band pull aparts 10 reps (I rested about 2-3 minutes between these sets)
100 x 1, 75 x 9, band pull aparts 10 reps
105 x 1, 70 x 8, band pull aparts 10 reps
110 x 1, 65 x 8, band pull aparts 10 reps
115 x 1 PR for my weight, 60 x 10, band pull aparts 10 reps

Good Morning:
60 x 10
75 x 10
90 x 10 , Elevated Hip Thrust 20 reps x 3 sets

Superset 1 – 90 seconds rest between rounds
Narrow Grip Barbell Curl:
60 x 10 x 3

Lying DB Tri. Ext.:
20 x 10 x 3

Hand Gripper:
100 x 25 x 3

Superset 2 – 30 seconds rest between rounds
Incline DB Curl:
20 x 12,10,10

Kick Back:
12.5 x 20 x 3

Superset 3 – no rest in between sets, straight through. 
Concentration Curls:
12.5 x 15 x 3

Standing Tri. Ext:
20 x 15 x 3

Dumbbell Press:
25 x 8 x 3

Finished up with Forearm Roller:
2.5 x 2 in both directions
5 x 2 in both directions. I had to rush to work, so i will probably do more later.

I will stretch at work. 🙂 That is all! 😉

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