Writing it down right now as I do my standard chess/triceps/shoulders routine Push-Ups: 20, 30, 50, 50, 50, 50, 30, 20 Iron Gym Bar Wide-Grip Push-Ups: 30, 20, 15 Iron Gym Bar Tricep Push-Ups: 30, 20, 15 Iron Gym Bar Basic Dips: 50, 30, 20 Decline Push-Ups: 30, 20, 15 25 lb. dumb bell Chest flies: 30, 20, 15 25 lb. dumb bell asymmetric chest-presses: 12, 12, 12 25 lb. dumb bell shoulder press: 12, 12, 12 25 lb. dumb bell tricep exercise 1: 12, 12, 12 25 lb. dumb bell (just 1, with 2 arms) tricep exercise 2: 30, 40 Notes -Bulking Diet (Well, to be more honest, eating like shit without moderation lol), carbed up to the gills for this work-out -Transitioning back from gym equipment workouts to mostly bodyweight stuff -Drank a thick smoothie afterwards; 25 g. protein powder scoop, 2 bananas, 1 pear, cup of milk, 2 scoops of frozen yogurt
lol I don't know what they're called, it's when you push with one arm forward and then do it with the other side. I saw Benson Henderson do it in one of his training videos and it hits my pecs pretty nicely.
