w4p2 – dl hyper 1

Activity: Weights
Training Partner: NA
Calories intake: 2815
Exercise calories: 320

Dumbbell Arnold Press (30.0×10,30.0x10,55.0×7)
Dumbbell Front Raise (25.0×10,25.0x10,25.0×10)
Dumbbell Bent Over Delt Raise (25.0×10,25.0x10,25.0×10)
Hang clean + push press (40.0×10,40.0x10,40.0×8)
Standing Low Pulley Deltoid Raise (15.0×10,15.0x10,15.0×10)
Face pulls (30.0×10,30.0x10,30.0×10,30.0x10)

SSET:Standing Biceps Cable Curl (40.0×20,40.0x20,40.0×20)
Wide-Grip Lat Pulldown (40.0×10,40.0x10,40.0×10)

SSET: Close-Grip Front Lat Pulldown (40.0×10,40.0x10,40.0×10)
Cable Triceps Pushdown (30.0×20,30.0x20,30.0×20)

DAMAGE:Chest, Delts front and side.

NOTES: DL day 2 – Felt light and easy. So decided to bring rest right down to 30 seconds. still got a good pump doing it this way while giving delts a rest. Slow reps round the 4 second mark.

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