(Please visit the site to view this video) This is day the day four workout to wrap up week 3 of the John Cena 6 Weeks to More Size and Strength Program. Again, this is basically a shoulders and arms workout. rep scheme continues to be 3 sets of 5 re...
This is day the day four workout to wrap up week 3 of the John Cena 6 Weeks to More Size and Strength Program. Again, this is basically a shoulders and arms workout. rep scheme continues to be 3 sets of 5 reps for push press and close grip bench. The tri sets stay the same with the exception of shrugs going back to 4 sets of 6 reps. Hopefully you are increasing in weight for all of your exercises. I was feeling a little bit off for push press, but decided to try beat last weeks effort (255x5) I tried to 260 but only got 3 reps. I was able to increase my weight in the close grip bench substantially. I did increase in the tri-sets as well.
For complete program overview, click here.
Push Press: 3 sets of 5 reps (225, 245, 260x3)
Close Grip Bench: 3 sets of 5 reps (275, 295, 300)
Tri Set #1:
lying DB tricep extension 4 sets of 6 reps (55 lbs) with Cable backhand 3 sets of 8 reps (I subbed db bent rows) (30 lbs) with Seated DB curl 3 sets of 8 reps (55 lbs)
Tri Set #2:
Bradford Press 3 sets of 8 reps (150 lbs) with Reverse Curls 3 sets of 8 reps (100 lbs) with Shrugs 4 sets of reps (315 lbs)
