Post by shanegouge on Feb 23, 2012 19:39:44 GMT -5
Light flat bench warm up
T bar rows-
2 sets of 10
1 set of 9
Seated overhead press(dumbbells)-
1 set of 10
2 sets of 8
Deltoid machine-
3 sets of 10
Seated deltoid cable pulls-
3 sets of 10
Seated rows(wide)-
3 sets of 10
Plate raises-
wide 2 sets of 10
narrow 2 sets of 10
Dumbbell shrugs-
1 set of 11
2 sets of 10
Decline sit ups-
3 sets of 15
T bar rows-
2 sets of 10
1 set of 9
Seated overhead press(dumbbells)-
1 set of 10
2 sets of 8
Deltoid machine-
3 sets of 10
Seated deltoid cable pulls-
3 sets of 10
Seated rows(wide)-
3 sets of 10
Plate raises-
wide 2 sets of 10
narrow 2 sets of 10
Dumbbell shrugs-
1 set of 11
2 sets of 10
Decline sit ups-
3 sets of 15