Fri, 23 Jun 17
I decided to do an extra upper body day today, focusing on my arms and shoulders. I started with narrow, medium and wide Smith machine seated presses. I did 25x3x10, 35x3x10 and 25x3x7. The last set of three was using rest pause. So, down, hold for 3-5, then up, hold, and repeat.
Next I did seated cable row for 3x10 paused at the max pull.
Next I did high pulley pull downs supersetted with low pulley curls. Slow tempo.
Lastly I did a few one arm dumbbell curls, seated, and called it a day.