10/8 training

Moving to a slight bulk and doing some of my DC training for a while

Sunday: seated Press: warmup to 185x10,3,2 rest pause + negative

Lateral raises: warmup to 30/25/20x10,7,7 + iso

Machine chest press: warmup to 12/11/10 + green X 10,7,7

Seated tricep pushdown: 7/6/5x 6 each

Incline DB curls: 50 reps 10 lbs

Tuesday: Seated row: work up to 13x8,5,4

Wide grip lat pulldown: work up to 12x10,6,5

Kirk shrugs: work up to 225x8,6,5

DB hammer curl: 40x6,4,2

Overhead extension 4x50

Wednesday: single leg leg curl: 95x13,6,4 each leg

DB banded RDL: 55x onlybandx20 slow

SSB squat: warmup to 260x 20 Hindu squats

DC seated calves

Thursday: incline cambered bar press: 215x10,3,2 rest pause

Incline flyes: 2x30x8

Banded upright row: 75+greygreen/grey/greenx7/5/5

50 incline curls

Floor skullcrusher: 40sx9,3,5