Post by shanegouge on Jul 22, 2012 15:10:14 GMT -5
some cardio to get warmed up
Pull-ups-
3 sets to failure
T-bar rows-
1 set of 10
2 sets of 9
Overhead press(machine)-
2 sets of 10
1 set of 8
Shrugs(machine)-
2 sets of 12
1 set of 10
Seated dumbbell clings-
3 sets of 9
super set with
Bent over dumbbell flies-
3 sets of 9
Seated rows-
3 sets of 10
Seated pull downs-
2 sets of 9
Front dumbbell raises-
2 sets of 10
Side dumbbell raises-
2 sets of 10
Pull-ups-
3 sets to failure
T-bar rows-
1 set of 10
2 sets of 9
Overhead press(machine)-
2 sets of 10
1 set of 8
Shrugs(machine)-
2 sets of 12
1 set of 10
Seated dumbbell clings-
3 sets of 9
super set with
Bent over dumbbell flies-
3 sets of 9
Seated rows-
3 sets of 10
Seated pull downs-
2 sets of 9
Front dumbbell raises-
2 sets of 10
Side dumbbell raises-
2 sets of 10