Just finished a great session with my training partner – was feeling wrecked from two consecutive days of splits so only one session today before I go boating tonight.
A1 Barbell bench press flat 4010 tempo, 5×5 + drop set
A2 Preacher curl 4010 tempo, 5×5+drop set
B1 Pivot press 4 sets, 60 seconds (4040 tempo)
B2 Seated dumbbell hammer curl 4 sets, 12 reps 2010 tempo
C1 Cable fly 3 sets 12 reps + drop set (into)
C2 Decline close grip push 3 sets up to failure (into)
C3 Cable curl 3 sets of 10-12 (into)
C4 Dips 3 sets AMRAP
55 min total. Great pump. Now time to grab my shake and hit the water.