Post by shanegouge on Jan 28, 2012 22:18:27 GMT -5
Flat bench for warm up
Seated dumbbell clings-
3 sets of 8
Bent over dumbbell rows-
3 sets of 9
T-bar rows-
2 sets of 10
1 set of 8
Deltoid flies(machine)-
1 set of 10
2 sets of 9
Seated pull downs-
2 sets of 10
1 set of 9
Seated rows(wide grip)-
3 sets of 10
Plate raises-
wide grip 2 sets of 10
narrow grip 2 sets of 9
Seated dumbbell clings-
3 sets of 8
Bent over dumbbell rows-
3 sets of 9
T-bar rows-
2 sets of 10
1 set of 8
Deltoid flies(machine)-
1 set of 10
2 sets of 9
Seated pull downs-
2 sets of 10
1 set of 9
Seated rows(wide grip)-
3 sets of 10
Plate raises-
wide grip 2 sets of 10
narrow grip 2 sets of 9