June 4 - Friday Routine C

Thursday..Day off - 1.25 hours of hiking - moderately strenous

Friday - Chest/Arms
(trying to get back to heavy, r-shoulder tweaking still :(

Flat D.B.
Warm 10x15, 15x15, 20x15
Wkg 30x6, 35x6, 40x5 (with spotter to just get arms to top of movement)

Incline DB Press
Warm 15x15
Wkg 25x12, 30x10 (stopped here..shoulder painful on presses

Incline DB Curl
Warm 10x15, 12.5x10
Wkg 20x5 (single arm), 20x5 (double arm)

Bar Tricep Extension (I assume like skull crushers or nose breakers)
2x30x10

I was really crunched for time so skipped last sets of last two exercises

Completed Supersets of
Con Curls/KB (I assume these are kickbacks and not kettlebells..duh? ;)

Con Curls, 15x10, 17.5x10 (challenging) I did them against my inner knee unless you want these standing, leaning forward with no elbow support??

Kickback..10x12 (easy), 15x10 both sets single arm with knee on bench..