7.9.2010

Day off from the gym today, but I do have baseball practice. Tomorrow will be a Pull workout, followed by Shoulders on Sunday, Legs(again) Monday, and Push on Wednesday.

PUSH (Chest/Triceps)

Incline or flat bench press 3 x 3-6
Flat Dumbbell Fly 3 x 20
Dips 3 x fail
Clapping Push-Ups 3 x fail
Weighted Dip Machine 3 x 15-20
Tricep Rope Pushdown 3 x 15 (last set dropset to failure)

PULL (Back and Biceps)
Deadlifts 3-5 reps
Rear Delt Flyes 3 x 20
Seated Row or Lat Pulldowns 3 x 12-20
Standing dumbell curls 3 x 15
Standing Hammer curls 3 x 15

SHOULDERS
Push Press 3 x 3-6
Side Lateral Raise with dumbells 3 x 20
Pike Press with bodyweight to failure 3 sets
Shrugs with barbell to failure 3 sets

LEGS
100 free squats 4 sets
4 x 3-5 heavy barbell squats
3 sets Hamstring curls
3 sets Stiff Leg Deadlifts with dumbell
Explosive movement like high jumps

Abs are done at end of every workout and cardio is done 3-5 times a week via interval style first thing in morning on empty stomach.

Credit: Ring of Honor Wrestling star Davey Richards
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