Post by shanegouge on Jan 21, 2012 10:39:20 GMT -5
Flat bench for warm up-
Seated dumbbell clings-
3 sets of 9
super set with
Bent over dumbbell flies-
3 sets of 9
Seated military press-
1 set of 14
2 sets of 11
Seated rows(wide grip)-
3 sets of 10
Seated cable pulls(deltoid work)-
1 set of 11
2 sets of 10
Seated pull downs-
3 sets of 10
Ab machine-
2 sets of 10
Seated dumbbell clings-
3 sets of 9
super set with
Bent over dumbbell flies-
3 sets of 9
Seated military press-
1 set of 14
2 sets of 11
Seated rows(wide grip)-
3 sets of 10
Seated cable pulls(deltoid work)-
1 set of 11
2 sets of 10
Seated pull downs-
3 sets of 10
Ab machine-
2 sets of 10