5/3 Upper Body Workout

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Today I did a similar upper body workout to what I have been doing, but I added more sets to my bench press because my goal is to be able to bench my body weight. The details will be outlined in the routine below:

Flat Bench Press -

• 40# x 12 reps
• 50# x 10 reps
• 60# x 8 reps
• 70# x 6 reps
• 80# x 4 reps
• 90# x 2 reps (my heaviest lift ever!)
• 40# x 12 reps

Flat Dumbbell Bench Press -

• 15# x 12 reps

Widegrip Pulldowns -

• 35# x 12 reps
• 45# x 10 reps
• 55# x 8 reps
• 65# x 6 reps
• 35# x 12 reps

Hammer Curls -

• 10# x 12 reps

Barbell Curls -

• 20# x 12 reps

*I cut out a lot of arm stuff because my kids were acting up, but I’m really focusing on my back and chest strength right now. I’ve found that my arms are relatively easy to shape and maintain so now I want to build up my strength.

My 2 goals:

1. To do a dead hang pull up – I frickin hate these things and can only pull myself above our pullup bar if I jump so I’m building up the weight for widegrip pulldowns and some other exercises in the hopes of being able to do pullups sometime in the near future.
2. To bench my body weight – as of right now that means 138 pounds. (Yes, I need to update my stats!) Today I benched 90 pounds for the first time ever so I’m almost 2/3 of the way there!