2/13 Legs
Leg ext.- 160 x 10, 170 x 10, 180 x 10
Squat(ATG)- 225 x 5, 230 x 5, 230 x 5
Leg Curl- 160 x 6, 180 x 6/D
Bar Lunge- 135 x 16, 145 x 16
Calf Raise- 185 x 20, 185 x 20, 185 x 20
Back/Shoulders 2/11
Lat Pull Down- 150 x 6, 150 x 6/d
T-bar Row- 100 x 10, 105 x 10, 100 x 10
Rope Pressdown - 120 x 12, 130 x 10
DB Shoulder Press- 50 x 6, 55 x 6, 50 x 6
Front Raise- 15 x 10, 20 x 10, 15 x 10
Seated Lateral Raise- 25 x 6, 20 x 6, 25 x 6
2/10 Chest/Arms
BB Bench- 185 x 5, 195 x 5, 205 x 4
DB Press- 80s x 10, 70s x 10, 70s x 8
DB Fly- 40s x 10, 40s x 10
Preacher Curl- 90 x 10, 90 x 10/d ss
Rope Pressdown- 70 x 10, 75 x 10
Hammer Curl- 40lbs + bar (not bb) x 12, " " x 12, " " x 10ss
Dips- 12, 12, 10
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