Headed to the commercial gym to meet up with Molly for an upper accessory day. Molly and I have been training together since 2008 and we always have good sessions together. Being able to train with her more frequently has been a real benefit to my training and general wellbeing. Here is what I did….
Warm-ups
Treadmill (3 minutes), plate swings, rolling, band pull aparts
Decline dumbbell press
Worked up to 95’s for 5 sets of 20 reps
Low pulley cable row machine
100 for 10 reps
Stack for 4 sets of 10 reps
Shoulder fly machine
70 for 4 sets of 10 reps
Pullover machine
100 for 3 sets of 15 reps – really stretching overhead
Cable tricep extensions
100 for 4 sets of 12 reps
McGill chin-ups
5 singles
Good volume session providing a nice amount of blood flow and a great pump.