- I ride my mountain bike 1 1/2 miles to the gym so 3 total. It's a easy flat path.
- All exercise are controlled and with decent form.
- 1 sec concentric 3 sec eccentric. hit failure on dips only, everything else was close to failure or just right at it.
- Iso chest Press machine (incline or flat)
- 2 heavy sets 5-8 reps
- Warm ups 35x12, 45x12
- 90x8, 100x7
- 1 back off set 10-12 reps
- 80x12
- Dumbbell Shoulder Press
- 3 sets 10-12 reps...
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