7 Aug 2015 Workout – Chest, Shoulders, Triceps, and Abs

It is rare that I train at night; I usually train early morning 5 am on the weekdays prior to going to work. On weekends I strive to hit the gym at 7 am. Last night I went to the gym at 8 pm, good thing is a Friday night thus I don’t have to wakeup early in the morning. Below is the workout I performed:

Upright chest press machine 20/9/6
Flyes on a low incline 20/9/6
Pec-deck machine 2 x 8
Shoulder press machine 20/9/6
Cable side raises 2 x 8
Side raise machine 2 x 8 (strong contraction on top of movement)
Hammer strength dips 20/9/6
Bent-over cable push-outs 3 x 8
One arm dumbbell kickbacks 20/9/8

After this workout I decided to perform some additional training. Below are the rest of the exercises I performed:

Seated calf raises 4 x 10
Standing calf raises 3 x 12
Hyperextensions 4 x 10
Cable crunches 3 sets
Incline leg raises 3 sets
Bench knee-ins 3 sets

After the weight training session I walked on the treadmill for 20 minutes. Overall workout was well with the exception of elbow pain due to a bone spur in my left elbow. As for the upright press machine I may be performing sets with higher reps so my elbow does not hurt as much.