Powerbuilding Workout – Day 28 – Push Day B – Shoulders, Chest, Triceps, Abs

columbobenchGreetings, all.

OK, it’s super late, I just downed a bowl of oatmeal, and it’s time for la sleep. That’s Spanish for ‘the sleep’. Dig it.

Alrighty, let’s get it.

Pre-Workout: 2 scoops of C&C Muscle Milk, 5g of Creatine.

Intra-Workout: 24oz of Gatorade, 1 scoop of BCAA with a 4:1:1 profile.

RP = Rest Period.

Over-Head Press – 135×3, 155×5,4,5, 170×2,  3-5 minRP.
As Many Quality Reps As Possible – 95×12

I was rocking sets and weight that kept me in the 3 rep range. But then I decided to drop it down to the 5 rep weight. When I’m rocking the real heavy weights, those last reps are gut-busters, and I just feel like that’s some dangerous business to put the shoulders under. So now I focus on getting 3 sets of 5, then a heavy set of 2.

Incline Bench – 135×8, 155×8, 8. 60sec RP.

Good ol’ fashion Incline Bench, baby.

Close Grip Bench Press – 140×10, 10, 10, 60sec RP.

With these I lock out at the top, which puts extra tension on the triceps.

Machine Flyes – 150×10,10, 10, 10, 10, 30sec RP.

When doing these, remember to make your arms straight at the top of the lift, much better contraction. If you want a serious pump, and a serious burn, give this a shot. At least 5 sets, with only 30 seconds rest.

Single Arm Tricep Pushdown– 30×10, 10, 10, 10, 10, 10, 30sec RP.

Just kept jumping from arm to arm, with one only getting rest while the other worked.

Standing Cable Lateral Raises – 7.5×10, 10, 10, 10, 10, 10,15sec RP.

Like the Triceps Rope Pressdowns, these are done one arm at a time, with an arm only getting rest while the other works. I’ve always preferred these to Dumbbell Lat Raises, such a better pump and deeper ROM.

Captain’s Chair Leg Raises – 3 sets of 15, 10, 10

Laying Crunch Machine With These Arms You Hold And You Put Your Feet Up – 3 sets of 8

Steady Walk – 40 minutes.

Post-Workout: 30g of Whey Isolate, 5g of Creatine, 5g of Glutamine.

Alright, your boy is ghost. I’ll see you hip cats tomorrow for some rockin’ Pull Day B action. I dunno about you, but I’m very excited.


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