Post by thefithulk on May 3, 2013 7:51:38 GMT -5
chest:
flat: 135,225,315x5,405x1,2,3,4,5,315x5,275x10,225x20
incline: 50 db press and flys 4 x 25
dips: 4 x failure
back:
dead lifts: 135,225,315,405,495x3,585x1,1,1,1,1,405x5,315x10,225x15
close grip pull downs 4 x 10
pull ups 4 x failure
shoulders:
standing push presses
135x155,185 x failure
side front and rear delts
shrugs
legs:
squats 135 10 x 25 front squats
box jumps 24" 4 x 5
stiff legs
parking lot lunges
bis and tris:
close grips 135,225,315,405x2
bar bell curls 135 4 x 10 with 135
dips: 4 x 50
bar bell curl 4 x 10 with 95
core everday and ran every day no jump rope this week