Chest & Triceps Maria: Day A

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Chest & Triceps

LLT
Face Pull – Cable
reps 20
intensity 60%
Tempo controlled
Rest 60 Seconds
Set Reps Intensity Tempo Rest
1 20 60% RPE Controlled 60 Seconds (h:m:s)
2 20 85% RPE Controlled 60 Seconds (h:m:s)
3 20 85% RPE Controlled 60 Seconds (h:m:s)
LLT
Incline Bench Press – Barbell
reps 15
intensity 45 lbs. (empty bar)
Tempo controlled
Rest 60 Seconds
Set Reps Intensity Tempo Rest
1 15 45 Lbs. (empty Bar) RPE Controlled 60 Seconds (h:m:s)
2 15 50% RPE Controlled 60 Seconds (h:m:s)
3 2 50% RPE Explosive 30 Seconds (h:m:s)
4 2 50% RPE Explosive 30 Seconds (h:m:s)
5 8 80% RPE Explosive 60-120 Seconds (h:m:s)
6 8 95% RPE Explosive 60-120 Seconds (h:m:s)
7 8 95% RPE Explosive 60-120 Seconds (h:m:s)
8 8 95% RPE Explosive 60-120 Seconds (h:m:s)
LLT
Assisted Dips
reps 15
intensity 70%
Tempo controlled
Rest 60 Seconds
Assisted Dips
Set Reps Intensity Tempo Rest
1 15 70% RPE Controlled 60 Seconds (h:m:s)
2 12 85% RPE Controlled 60 Seconds (h:m:s)
3 12 95% RPE Controlled 60-120 Seconds (h:m:s)
4 12 95% RPE Controlled 60-120 Seconds (h:m:s)
5 12 95% RPE Controlled 60-120 Seconds (h:m:s)
LLT
PJR Pullover
reps 15
intensity 60%
Tempo controlled
Rest 60 Seconds
PJR Pullover; Targeting triceps
Set Reps Intensity Tempo Rest
1 15 60% RPE Controlled 60 Seconds (h:m:s)
2 12 85% RPE Controlled 60 Seconds (h:m:s)
3 10 95% RPE Controlled 60-120 Seconds (h:m:s)
4 10 95% RPE Controlled 60-120 Seconds (h:m:s)
5 10 95% RPE Controlled 60-120 Seconds (h:m:s)
LLT
Triceps Pushdown – Cable
reps 20
intensity 85%
Tempo controlled
Rest 60 Seconds
Set Reps Intensity Tempo Rest
1 20 85% RPE Controlled 60 Seconds (h:m:s)
2 20 85% RPE Controlled 60 Seconds (h:m:s)
3 20 85% RPE Controlled 60 Seconds (h:m:s)