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
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