Post by weak165 on Dec 31, 2011 22:32:15 GMT -5
tuesday dec 27 bench and tries benchpress 2 sets of 3 and 2 sets of 2 close bench 3 sets of 8 incline 3 sets of 8 floorpress 3 sets of 6 linin dumbell 6 sets of 8 thursday dec 29 squat 4 sets of 3 70 pec of max 2 sets of 3 80 pec of max 1 set of 1 90 pec of max 1 set of 1 95 pec of max straight leg deads 3 sets of 6 calf rasies 3 sets of 10 situps 3 sets of 15 weightd friday dec 30 back and shoulders pullups 3 sets 10 front raises 3 sets of 8 bentover dumbell flys 3 sets of 10 deltiod machine 3 sets of 8 seated pulldowns 3 sets of 10 plate raises 2 close 2 wide grip 4 sets of 8 seated rows 3 sets of 8