Tom's Sandbox

Workout 20081021

Chest, Shoulders and Triceps

Exercises should be performed in the order below. 

Wt. is weight or setting. BW is bodyweight.  RM is the maximum weight that can be lifted for the number of repetitions.  e.g. 10RM is the heaviest weight you can perform 10 reps of the exercise with perfect form.  Your last rep should be near failure. 

Reps can also be duration in seconds for exercises without reps. 

Rest is in seconds.

Exercise

Weight

Reps

Rest

    
Press, Bench, Dumbbell Bench Press8RM6-830
Press, Bench, Dumbbell Bench Press8RM6-830
Press, Bench, Dumbbell Bench Press8RM6-830
Press, Bench, Incline, Dumbbell 10RM8-1030
Press, Bench, Incline, Dumbbell 10RM8-1030
Press, Bench, Incline, Dumbbell 10RM8-1030
Press, Bench, Decline, Dumbbell 12RM10-1230
Press, Bench, Decline, Dumbbell 12RM10-1230
Press, Bench, Decline, Dumbbell 12RM10-1230
Flys, Decline, Dumbbell, 15RM12-1530
Flys, Decline, Dumbbell, 15RM12-1530
Flys, Decline, Dumbbell, 15RM12-1530
Press, Seated, Barbell, Military 8RM6-830
Press, Seated, Barbell, Military 8RM6-830
Press, Seated, Barbell, Military 8RM6-830
Row, Upright Barbell Row10RM8-1030
Row, Upright Barbell Row10RM8-1030
Row, Upright Barbell Row10RM8-1030
Raises, Lateral, Bent Over12RM10-1230
Raises, Lateral, Bent Over12RM10-1230
Raises, Lateral, Bent Over12RM10-1230
Raises, Incline, Prone, Rear, Dumbbell15RM12-1530
Raises, Incline, Prone, Rear, Dumbbell15RM12-1530
Raises, Incline, Prone, Rear, Dumbbell15RM12-1530
Extension, Triceps, Bench, Curl Bar, Lying 8RM6-830
Extension, Triceps, Bench, Curl Bar, Lying 8RM6-830
Extension, Triceps, Bench, Curl Bar, Lying 8RM6-830
Extension, Triceps, Bench, Curl Bar, Lying close grip10RM8-1030
Extension, Triceps, Bench, Curl Bar, Lying close grip10RM8-1030
Extension, Triceps, Bench, Curl Bar, Lying close grip10RM8-1030
Kickback, Triceps, Bent Over 12RM10-1230
Kickback, Triceps, Bent Over 12RM10-1230
Kickback, Triceps, Bent Over 12RM10-1230

 

   

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