Thurs - Upper Body Workout

Tues- Upper body workout
Lat pull down - 150lbs 4 sets of 8
Decline bench press - 145lbs 4 sets of 10
Bench press - 145lbs 4 sets of 10
Incline bench press - 135lbs 4 sets of 10
Single arm bent over dumbbell row 75lbs 4 sets of 8 each arm
Shoulder press 125lbs 4 sets of 10
Shoulder shrugs 70lbs each arm 3 sets of 10
Rear delts bent over 25lbs each arm 3 sets of 10
Medicine ball pushups 6 sets of 10, alternating sides
Bicep curls 40lbs each arm 3 sets of 6, alternating arms
Triceps pushdown - 110 3 sets of 10


Friday - Yoga - 1 hour


Monday - Upper Body Workout
Tues- Upper body workout
Lat pull down - 150lbs 4 sets of 8
Decline bench press - 165lbs 4 sets of 8 (added 20lbs)
Bench press - 165 1 set (too much) 145lbs 4 sets of 8
Incline bench press - 135lbs 4 sets of 10
Single arm bent over dumbbell row 80lbs 4 sets of 8 each arm (added 5lbs each arm)
Shoulder press 125lbs 4 sets of 10
Shoulder shrugs 70lbs each arm 3 sets of 10
Medicine ball pushups 6 sets of 10, alternating sides
Bicep curls 40lbs each arm 3 sets of 6, alternating arms
Triceps pushdown - 110 3 sets of 10