*super series warm-up
*face pulls

Grenade Pressdown

  • 45 x 15 x 3
  • 60 x 10 x 2

Press w/ Chain

  • 1 chain x 15
  • 2 x 15
  • 3 x 10
  • 4 x 7

Pulldown

  • 180 x 10 x 4

Front raise w/ Plate

  • 45 x 10 x 5

DB Lateral

  • 50 x 10 x 2
  • 55 x 10
  • 60 x 10

I thought that by doing presses with the chains that it wouldn't feel so bad on my elbow, but I was wrong. All was okay until I got to 4 chains and then it felt like I was getting stabbed in the elbow with each rep. This further reduces the exercises I can do without pain...can't wait to see what happens when I put the bench shirt on.

chains home