Post by Nelda Newton CFT, SFN on Feb 21, 2012 22:49:50 GMT -5
Chest/Triceps
Bench Press
. bar weight 2 x 10 (fast)
. 65% max x 3 *
. 75% max x 2 *
. 85% max x 2 *
. 92% max x 2
. 100% max x 1 **
. 96% max x 1
*1st rep w/pause
**form not good, right shoulder turned on way up
Chest Flies
. 20 lb dumbbells 3 x 12
Floor Press
. 35 lb dumbbells x 12
. 40 lb dumbbells x 10
V-Bar Pressdowns
. 60 lbs x 12
. 70 lbs x 10
. 80 lbs x 8
Bar Dips
. 2 x 10
Tricep Band Pulls
. 2 x 25
Lying Tricep Extensions
. 15 lb dumbbells 6 x 8 w/30 seconds rest between sets
Cardio
. 90 minutes Group Power @ home practice w/no weights
Bench Press
. bar weight 2 x 10 (fast)
. 65% max x 3 *
. 75% max x 2 *
. 85% max x 2 *
. 92% max x 2
. 100% max x 1 **
. 96% max x 1
*1st rep w/pause
**form not good, right shoulder turned on way up
Chest Flies
. 20 lb dumbbells 3 x 12
Floor Press
. 35 lb dumbbells x 12
. 40 lb dumbbells x 10
V-Bar Pressdowns
. 60 lbs x 12
. 70 lbs x 10
. 80 lbs x 8
Bar Dips
. 2 x 10
Tricep Band Pulls
. 2 x 25
Lying Tricep Extensions
. 15 lb dumbbells 6 x 8 w/30 seconds rest between sets
Cardio
. 90 minutes Group Power @ home practice w/no weights