I had a great arm workout last Friday. I had a light back workout on Saturday and a leg/neck workout on Sunday! Not a single day of rest. I loved it, only problem my tri’s hurt yet today when I was supposed to work my chest out.

I decided to still go ahead and do my chest day, incline press then to the flat press. I could barely do my warm up weight for 3 reps! My tri’s were so sore and spent. So what I did was simply lower my press weight, did roughly 8 lighter sets on the flat bench of 225 x 4 sets, 185 x 2 sets and down to 135 for 2 sets to finish it off. I then did 4 sets of dumbell decline presses, all being lighter than usual.

So anyway why am I rambling? Simply to show that even with your tri’s hurting you can work your chest, the lower weights on the press allowed me to get a 1/2 ass decent chest workout. I then hit the flies. I did decline flies, 5 good sets, something I had never done before! I then went to incline flies, another 5 solid sets. I then did 4 sets of dumbbell pull overs and finished it off with 5-6 sets of cable flies. These moves allowed me to hit my pecs from several angles w/o stressing my already sore and spent triceps.

I even went in tonight for a second workout, my shoulders. I did movements that did not use my tri’s alot of dumb bell shrugs, barbell shrugs, etc.