03/05/11

Upper body Pressing

Press
Bar * 3
40 * 3
50 * 3
55 * 3
60 * 3
65 * 3
70 * 3
65 * 3, 3
67.5 * 3, 3
70 * 3, 3
65 * 3

Incline Bench
70 * 3
80 * 3
90 * 3
95 * 3
90 * 3, 3
92.5 * 3, 3
95 * 3, 3
90 * 3

Flat Bench
100 * 3
105 * 3
100 * 3, 3
102.5 * 3, 3
105 * 3, 3
100 * 3

Rear delt cable flys
4 sets of 15

Power shrugs
60 * 5
80 * 5
100 * 5
120 * 5

Machine Row
45 * 10
55 * 8, 8, 8

Hammer curls
15 * 8 - 6 sets, 30s rest inbetween