Yesterday was the first day I've worked out at 5am in awhile, so a lot of my workout is figuring out my morning strength
Warmup
Seated dumbbell rotator twists
10 lbs x 12 each arm
12 lbs x 12 each arm
Incline barbell bench
45 lbs x 10
65 lbs x 10
95 lbs x 5 (I probably couldve done 1 or 2 more if I had a spotter)
95 lbs x 4
Flat dumbbell bench
30 lbs (each dumbbell) x 8
35 lbs x 8
40 lbs x 6
Machine chest flies
50 lbs x 10
60 lbs x 10
80 lbs x 10 (hard)
Decline Barbell Bench
45 lbs x 10
65 lbs x 10
75 lbs x 10
Cable Seated Overhead Extensions
40 lbs x 10
50 lbs x 10
60 lbs x 7 3/4
Dumbbell Rear extensions
10 lbs x 10
12 lbs x 10
15 lbs x 10
15 minutes of rowing at an easy pace
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