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Post by Nelda Newton CFT, SFN on Feb 14, 2012 22:41:53 GMT -5
Chest/Shoulders/Triceps
Bench Press . Warm up w/ bar weight 2 x 10 (fast) . 65% max x 5 . 75% max x 5 . 85% max x 3 . 95% max x 2 Goal weight attempted 2 x 1 (almost)
Closed Grip Bench Press . 95 lbs 3 x 8
Front Raise Plate . 25 lb plate 3 x 12
Shoulder Press w/squat machine . 135 lbs x 8 . 120 lbs x 10 . 105 lbs x 15
Flat Bench Overhead Tricep Extensions . 40 lb dumbbell x 8 . 40 lb dumbbell x 10 . 40 lb dumbbell x 12
Lying Tricep Extensions . 15 lb dumbbells 6 x 8 w/ 30 seconds rest between sets
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