Post by shanegouge on Jan 10, 2012 22:54:35 GMT -5
Flat bench-Good warm up then 8 sets of 2 the last set of 2 with a pause
Close Grip Bench-2 sets of 9 1 set of 7
Flat Bench With Chains Weight Hanging Right at Chest High-2 sets of 8
Lying tricep extensions-5 sets of 8
Overhead press(seated)-1 set of 8 1 set of 6
Plate raises-wide grip 2 sets of 10 close grip 2 sets of 8
Close Grip Bench-2 sets of 9 1 set of 7
Flat Bench With Chains Weight Hanging Right at Chest High-2 sets of 8
Lying tricep extensions-5 sets of 8
Overhead press(seated)-1 set of 8 1 set of 6
Plate raises-wide grip 2 sets of 10 close grip 2 sets of 8