Verse of the day: It is I Who have created the destroyer to work havoc; no weapon forged against you will prevail, and you will refute every tongue that accuses you. Isaiah 11:16
So, my influence from the "DUP" (daily undulating periodization) is rotating my rep range each day: 5 reps, 10 reps and 15 rep sets. My focus is always on bringing up my week points. So the upper chest and shoulders are priority for me. I've been incorporating a lot of upper chest/ incline motions. Here's what my chest workout looked like yesterday (again the weights and reps have been changing every day, and I was focusing on the 15 rep range):
regular 45 degree incline dumbbell press: 25s-25; 50s-15; 65s-15; 80s-15; 90s-12
bent over cable fly (for upper chest): 70-15,12
high incline dumbbell press: 45s-15,13
low incline dumbbell press: 55s- 15,12
bench press (everyone can laugh at this one): 95-15; 115-15; 135-12
dip:12,9+ cable fly
pullover: 45-15,15
...lots of different motions, medium volume, fairly high intensity.
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