BFL, week 6, day 3: upper-body

[avram]

• Weight: 266.5
• Total time: 50 minutes
• Chest (Dumbbell Bench Press, Dumbbell Flyes for last set):
  • 12 reps with pair of 15-lb weights. Effort: 5
  • 10 reps with pair of 20-lb weights. Effort: 7
  • 8 reps with pair of 25-lb weights. Effort: 8
  • 6 reps with pair of 30-lb weights. Effort: 10
  • 12 reps with pair of 25-lb weights. Effort: 9
  • 12 reps with pair of 15-lb weights. Effort: 9
• Shoulders (Seated Dumbbell Press, Side Raises for last set):
  • 12 reps with pair of 10-lb weights. Effort: 5
  • 10 reps with pair of 12-lb weights. Effort: 6
  • 8 reps with pair of 15-lb weights. Effort: 7
  • 6 reps with pair of 20-lb weights. Effort: 9
  • 12 reps with pair of 15-lb weights. Effort: 9
  • 12 reps with pair of 10-lb weights. Effort: 9
• Back (Wide-Grip Pulldowns, Reverse-Grip Pulldowns for last set):
  • 12 reps at 60-lbs. Effort: 4
  • 10 reps at 70-lbs. Effort: 6
  • 8 reps at 80-lbs. Effort: 7
  • 6 reps at 90-lbs. Effort: 9
  • 12 reps at 80-lbs. Effort: 9
  • 12 reps at 90-lbs. Effort: 9
• Triceps (Seated Dumbbell Extensions, Lying Triceps Extensions for last set):
  • 12 reps with 10-lb dumbbell. Effort: 4
  • 10 reps with 12-lb dumbbell. Effort: 5
  • 8 reps with 15-lb dumbbell. Effort: 6
  • 6 reps with 20-lb dumbbell. Effort: 7
  • 12 reps with 15-lb dumbbell. Effort: 8
  • 12 reps with pair of 12-lb weights. Effort: 8
• Biceps (Seated Dumbbell Curls, Hammer Curls for last set):
  • 12 reps with pair of 10-lb weights. Effort: nn
  • 10 reps with pair of 12-lb weights. Effort: nn
  • 8 reps with pair of 15-lb weights. Effort: nn
  • 6 reps with pair of 20-lb weights. Effort: nn
  • 12 reps with pair of 15-lb weights. Effort: nn
  • 12 reps with pair of 12-lb weights. Effort: nn

Triceps: Increase weight (12-15-20-25-20-15).

Back: Go to 100 pounds on Reverse-Grip Pulldowns.

Stick with it on everything else.