Week 1 Thursday
Thursday 23 Dec 2021, 10:12
Incline Bench Press (Barbell)
Set 1: 135 lbs × 7
Set 2: 135 lbs × 8
Set 3: 135 lbs × 8
Note: Going slow but doesn't seem to impact bicep. Increase weight by 5 lbs week 2.
Bench Press (Dumbbell)
Set 1: 75 lbs × 15
Set 2: 75 lbs × 12
Set 3: 75 lbs × 10
Set 4: 75 lbs × 10
Note: Next week increase reps in later sets. Don't increase reps set 1.
Feeling barely in bicep, can mostly avoid with more neutral angle.
SUPERSET
Front Raise (Barbell)
Set 1: 35 lbs × 20
Set 2: 35 lbs × 18
Set 3: 35 lbs × 16
Set 4: 35 lbs × 16
Set 5: 35 lbs × 14
Note: Week 2 add reps to later sets to aim for 20+.
Lateral Raise (Dumbbell)
Set 1: 15 lbs × 20
Set 2: 15 lbs × 17
Set 3: 15 lbs × 15
Set 4: 15 lbs × 15
Set 5: 15 lbs × 13
Note: Add reps to aim for 20+ before adding weight.
Reverse Fly (Machine)
Set 1: 180 lbs × 5
Note: Skip. Bicep issue holding position.
Chest Dip
Set 1: 3 reps
Note: Skip. Bicep issue.
Bent Over Row (Barbell)
Set 1: 45 lbs × 20
Set 2: 45 lbs × 18
Set 3: 45 lbs × 17
Set 4: 45 lbs × 16
Set 5: 45 lbs × 15
Note: Snatch grip high row to hit rear delt with minimal bicep.
Workout notes: Avoiding bicep issue. May have to modify or make replacements.
with Strong
https://strong.app.link/F0GV6UKjemb
Thursday 23 Dec 2021, 10:12
Incline Bench Press (Barbell)
Set 1: 135 lbs × 7
Set 2: 135 lbs × 8
Set 3: 135 lbs × 8
Note: Going slow but doesn't seem to impact bicep. Increase weight by 5 lbs week 2.
Bench Press (Dumbbell)
Set 1: 75 lbs × 15
Set 2: 75 lbs × 12
Set 3: 75 lbs × 10
Set 4: 75 lbs × 10
Note: Next week increase reps in later sets. Don't increase reps set 1.
Feeling barely in bicep, can mostly avoid with more neutral angle.
SUPERSET
Front Raise (Barbell)
Set 1: 35 lbs × 20
Set 2: 35 lbs × 18
Set 3: 35 lbs × 16
Set 4: 35 lbs × 16
Set 5: 35 lbs × 14
Note: Week 2 add reps to later sets to aim for 20+.
Lateral Raise (Dumbbell)
Set 1: 15 lbs × 20
Set 2: 15 lbs × 17
Set 3: 15 lbs × 15
Set 4: 15 lbs × 15
Set 5: 15 lbs × 13
Note: Add reps to aim for 20+ before adding weight.
Reverse Fly (Machine)
Set 1: 180 lbs × 5
Note: Skip. Bicep issue holding position.
Chest Dip
Set 1: 3 reps
Note: Skip. Bicep issue.
Bent Over Row (Barbell)
Set 1: 45 lbs × 20
Set 2: 45 lbs × 18
Set 3: 45 lbs × 17
Set 4: 45 lbs × 16
Set 5: 45 lbs × 15
Note: Snatch grip high row to hit rear delt with minimal bicep.
Workout notes: Avoiding bicep issue. May have to modify or make replacements.
with Strong
https://strong.app.link/F0GV6UKjemb
