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Tim Jones Peak

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Chest Shoulders & Triceps

NVRC Push #1
Thursday, January 15, 2026 at 7:24 AM

Incline Bench Press (Dumbbell)
W1: 50 lb × 8 [Warm-up]
W2: 60 lb × 4 [Warm-up]
Set 1: 70 lb × 10
Set 2: 65 lb × 9
Set 3: 65 lb × 8

Chest Fly (Dumbbell)
W1: 40 lb × 8 [Warm-up]
W2: 50 lb × 4 [Warm-up]
Set 1: 60 lb × 12
Set 2: 60 lb × 12
Set 3: 60 lb × 10

Seated Overhead Press (Dumbbell)
W1: 30 lb × 8 [Warm-up]
Set 1: 50 lb × 5
Set 2: 40 lb × 10
Set 3: 40 lb × 10

Seated Lateral Raise
W1: 15 lb × 8 [Warm-up]
Set 1: 20 lb × 9
Set 2: 20 lb × 9
Set 3: 20 lb × 8

Triceps Dip
W1: 8 reps [Warm-up]
Set 1: +45 lb × 9
Set 2: +45 lb × 8
Set 3: +45 lb × 8

Triceps Extension (Cable)
W1: 60 lb × 8 [Warm-up]
Set 1: 80 lb × 10
Set 2: 80 lb × 9
Set 3: 80 lb × 9
https://link.strong.app/myprhhff

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Michael Senior

Chest Shoulders & Triceps

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MC Double

Tim Jones Peak

Legs & Core

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Chest Shoulders & Triceps

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