Post by shanegouge on Feb 8, 2012 19:45:18 GMT -5
Light flat bench-
good warm up
Seated dumbbell clings-
3 sets of 8
super set with
Bent over dumbbell flies-
3 sets of 9
T-bar rows-
3 sets of 10
Deltoid machine-
2 sets of 10
1 set of 9
Bent over rows-
2 sets of 10
1 set of 9
Seated rows(wide grip)-
3 sets of 10
Seated pull downs-
3 sets of 10
Plate raises-
2 sets of 10 wide grip
2 sets of 10 narrow grip
Dumbbell shrugs-
2 sets of 12
1 set of 10
good warm up
Seated dumbbell clings-
3 sets of 8
super set with
Bent over dumbbell flies-
3 sets of 9
T-bar rows-
3 sets of 10
Deltoid machine-
2 sets of 10
1 set of 9
Bent over rows-
2 sets of 10
1 set of 9
Seated rows(wide grip)-
3 sets of 10
Seated pull downs-
3 sets of 10
Plate raises-
2 sets of 10 wide grip
2 sets of 10 narrow grip
Dumbbell shrugs-
2 sets of 12
1 set of 10