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Old 11-01-2013, 05:00 PM
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* Trying something new. Delts have been taking brunt of workout load lately, so I got a good chest pump going with 3 sets of dips (like I do on my incline days). Additionally, I paused all reps and focused on exploding and using more chest.

Obviously, with the dips and then the paused reps, I had to lighten the weight, but it really allowed me to be more explosive which felt great and I think I also got some more tricep stimulation by finishing strong.

Friday - Flat Bench

Ring Dips
BWx10, 3 sets

Flat Bench - all reps paused
270x1
225x7, 6, 5, 5
195x8+4 - rest pause
195x7+4 - rest pause

Tri-Set: 4 rounds
Bent Row 140x8
Flat Bench 195x3
Ring Dip BWx5

Superset: 3 rounds
Bent Row 100x12
Board Press 175x7,6 one board, 175x6 two board

OH Ext on Ab Bench
32.5x10, 3 sets

DB Goblet Carry
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