01/04/11

Bench - week 2 cycle 3

Machine Fly
61 * 12, 12, 12, 12

Bench
Bar * 5, 5
60 * 5
80 * 5
90 * 3
100 * 3
110 * 3
120 * 3
60 * 30

Weighted Dips
22.5 * 10, 10, 10, 10, 10

Barbell rows
40 * 5
60 * 5
80 * 5, 5, 5, 5, 5
*Each rep held at contracted position for 2 secs*

Rope pulldown
26 * 8
36 * 8
48 * 8
46 * 8, 8
*Each rep held at contracted position for 2 secs*

Face pull
11 * 10
16 * 20, 20
*Each rep held at contracted position for 2 secs*

Hard stretch + back rehab