2-a-W Week 3: 6/13 – 6/19

Sam,

previously: week 2 here^

6/13
REST DAY

6/14
Chest & Back (6 days since last trained)

  • Warm up
  • Superset
    BB row
    @135 / @155
    10, 10 / 8, 8
    Chest dip
    @ bodyweight
    10, 10, 10, 10
    Rest :90
  • Superset
    Rev. BB bench
    @75 / @95 / @115 / @95
    10, 10, 10, 10, 10
    DB rev. row
    @55
    10, 10, 10, 10, 10
    Rest :90
  • Superset
    Hi-low row
    @140
    10, 10, 10
    Push-up
    @bodyweight
    20, 20, 20
    Rest :60
  • Cable inner pec pulse
    @12.5
    15, 15, 15, 15
    Rest :30
  • Pull-up and toe-to-bar
    @bodyweight
    5, 5, 5, 5
    Rest :30
6/15
Arms (4 days since last trained)
  • Warm up
  • BB close grip bench
    @115 / @125 / @95
    10, 10 / 10, 8 / 10
    Rest :90
  • Superset 1
    Seated DB military press
    @40
    10, 10, 10,
    Ez bar curl
    @70
    10, 10, 8
    Rest :90
  • Ez bar overhead extensions
    @50
    10, 10, 10, 9 (shoulder pinching)
    DB lateral raise
    @20
    10, 10, 10, 8
    Rest:90
  • Superset 3
    Standing DB curl
    @30
    8, 8, 8, 8
    DB shrugs (no straps)
    @65
    10, 10, 10, 10
    Rest :60
6/16
REST DAY
6/17
Legs (4 days since last trained)
  • Warm up
    – stretches
  • BB squat
    @135 / @155 / @95
    10, / 8, 8 / 10 (:05 pause) x2
    Rest :90
  • BB hip thrust
    @225 x4
    12 x4
    Rest :90
  • DB leg curl
    @45
    4 of 12
    Rest :60
  • Bar walking lunge
    @60-80
    3 of20
    Rest :60
6/18
Chest & Back (3 days since last trained)
  • Warm up
  • DB incline bench
    @45 / @65 / @55
    12 / 7, 6 / 8, 8
    Rest :90
  • Machine row (plate)
    @90 / @160 / @180 / @160
    15 / 10, 10 / 8 / 10
    Rest :80
  • Smith machine flat bench :06 negatives
    @50 / @70 / @90
    6 / 6, 6 / 6, 6
    Rest :60
  • Cable lat tug
    @25 / @35
    10 / 6, 6
    Rest :60
  • Superset
    DB overhead raise
    @65 / @55
    10, 10 / 10, 10
    Supinated cable row (straight bar)
    @27.5
    12, 12, 12
    Rest :60
6/19
REST DAY

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