James Creeper
New member
Day 1: Push (Chest, Shoulders, Triceps)
Barbell Bench Press: 4 sets of 10 - 20 reps. Focus on a controlled descent and explosive push.
Overhead Press (Barbell or Dumbbell): 4 sets of 8-10 reps. Core stability is key here.
Incline Dumbbell Flyes: 4 sets of 12-15 reps. Deep stretch at the bottom to target upper chest.
Lateral Raises: 4 sets of 15-20 reps. Lead with the elbows for side delt isolation.
Triceps Rope Pushdowns: 4 sets of 12-15 reps. Keep elbows pinned to your sides.
So starting off my day with Cardio as always and normally I do this day in the AM instead of after work, and I like to get warmed up and get things firing by doing a few set of 20 of push ups, and stretching in-between sets. So I had to miss a couple days we have a medical issue that needed both my wife and I, my father in law had an emergency surgery and we cared for his needs for a few days. But I did get some solid rest in even if I didn't eat as much as i needed. So starting of with Dumbbell bench press, 60lbs and can get a solid 15-16 before losing form, but today I got the 20 easily.
I moved the bench up to do flys here, getting the most tension with just 15lbs By set 5 I was gassed and getting slow on the up and squeeze but it is progressing even if slow. On the last set I was done but pushed it to my 15 mark
Set up the cable machine to do push downs loaded with 65 lbs. Arms were feeling okay and pushed to 15 with the added 5lbs instead of of reps. Seems like a good spot.
Staying on cables set up for latural raises, with 10lbs and the way I do this I have the cable cross in front of me and behind me. I feel like it works front and rear delts while still hitting the shit of the mid delts. I never go higher than mid way where I feel trap jumping in.
I know it seems like light weight but still its really not that big of a muscle group to hit even with 10 lbs.
Set up a bench almost vertical using 30lbs Dumbbells I did a a normal overhead press switching my exercises up again. So in this is did 5 sets as it just felt good and last set I hit 9 before starting to fail. All around was a good day getting back to eating normally and sleeping in your own bed can never be understated
Barbell Bench Press: 4 sets of 10 - 20 reps. Focus on a controlled descent and explosive push.
Overhead Press (Barbell or Dumbbell): 4 sets of 8-10 reps. Core stability is key here.
Incline Dumbbell Flyes: 4 sets of 12-15 reps. Deep stretch at the bottom to target upper chest.
Lateral Raises: 4 sets of 15-20 reps. Lead with the elbows for side delt isolation.
Triceps Rope Pushdowns: 4 sets of 12-15 reps. Keep elbows pinned to your sides.
So starting off my day with Cardio as always and normally I do this day in the AM instead of after work, and I like to get warmed up and get things firing by doing a few set of 20 of push ups, and stretching in-between sets. So I had to miss a couple days we have a medical issue that needed both my wife and I, my father in law had an emergency surgery and we cared for his needs for a few days. But I did get some solid rest in even if I didn't eat as much as i needed. So starting of with Dumbbell bench press, 60lbs and can get a solid 15-16 before losing form, but today I got the 20 easily.
I moved the bench up to do flys here, getting the most tension with just 15lbs By set 5 I was gassed and getting slow on the up and squeeze but it is progressing even if slow. On the last set I was done but pushed it to my 15 mark
Set up the cable machine to do push downs loaded with 65 lbs. Arms were feeling okay and pushed to 15 with the added 5lbs instead of of reps. Seems like a good spot.
Staying on cables set up for latural raises, with 10lbs and the way I do this I have the cable cross in front of me and behind me. I feel like it works front and rear delts while still hitting the shit of the mid delts. I never go higher than mid way where I feel trap jumping in.
I know it seems like light weight but still its really not that big of a muscle group to hit even with 10 lbs.
Set up a bench almost vertical using 30lbs Dumbbells I did a a normal overhead press switching my exercises up again. So in this is did 5 sets as it just felt good and last set I hit 9 before starting to fail. All around was a good day getting back to eating normally and sleeping in your own bed can never be understated
