disco muscle day


warm up rotator cuff 3x25reps


chest
incline barbell press warmup1 12reps warmup2 12reps working 6reps
flat smith press warmup1 12reps warmup2 12reps working 6reps
machine fly warmup2 12reps working 8reps
cable cross over 18reps


biceps
standing ez bar curl warmup1 12reps warmup2 12reps working 7reps
seated incline dumbell curl warmup2 12reps working 6reps

done

tues
back/traps

back
lat pull down warmup1 12resp warmup2 12reps working 6reps
deadlift warmup1 12reps warmup2 12reps working 6rep
seated machine row warmup2 12reps working 6reps
close grip cable row warmup2 12reps working 6reps

traps
face pull warmup1 12reps warmup2 12reps working 6reps
shrugs warmup2 12reps working 6reps working 4reps

done

was so busy yesterday didnt get to work out till after 9pm and had to do it on home weight set

thrs
delts/tricep

delts

barbell press warmup1 12reps warmup2 12reps working 6reps
side raise warmup2 12reps working 6reps
front raise working 8reps
rear delt warmup2 12reps working 6reps

triceps
laying barbel extension warmup1 12reps warmup2 12reps working 6reps
dumbell overhead warmup2 12reps working 6reps
dumbell kickbacks working 10reps