Thursday, January 4, 2018

Upper body hypertrophy

Thurs, 4 Jan 18

Seated Smith Machine OHP: 50X10 x10, 70x10, 90x10, 110x10, 130x10, 110x5, 90x9, 70x14, 50x14
Spider Curls :  50x10, 60x8, 60x2x5, 50x7, 50x4
Tricep Dual Pulley Pressdown : 52.5x12, 62.5x12, 62.5x7, 62.5x2
One armed pulley thing: 20x2x10 per side
Hammer Strength Incline Press: 50x4x10

OHP was the prime exercise today - pyramid style with AMRAP on the down side.  After that everything sort of became AMRAP.  I did throw in some one armed tricep work - the light stuff where you grab the cable end and pull it across the body.  It was super light, but does seem to hit the back of the arm nicely.

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