Originally Posted by
--->>405<<---
well i have puter rite now so ill take advantage of it..
Legs: Squat 4 x 10 (135,185,225,275)
leg press 4 x 15 (500,680,770,860)
leg ext 4 x 15( new to this so like 90,100,110,120)
leg curl 4 x 15(new to this.. 40,60,80,90)
standing calf 4 x 15(i think like 250..all the weight on machine)
chest:db flat bench 20 rep warmup 45lb dbs
15 rep (75lb dbs)
10 rep (90lb dbs)
6 rep (110 lb dbs)
incline db bench 10 x 45lb db
10 x 55lb db
10 x 65lb db
as many as i can 70lb db
cables lying down 15 x 20lb
15 x 30 lb
15 x 20 lb
failure x 10 lb
pec deck: 15 x 50lb
15 x 60lb
15 x 70lb
15 x 60lb
back: Bent reverse db flyes 10 x 30
10 x 35
10 x 40
10 x 40
t bar rows 10 x 125
10 x 150
10 x 175
8 x 175
seated cable row 12 x 100
12 x 125
12 x 150
12 x 150
lat pulldown(wide grip just started) 8 x 130
8 x 140
8 x 160
8 x 170
shoulders: Standing mil press : 10 x 95
10 x 115
10 x 135
8 x 155
db shoulder flyes 10 x 25lb db
10 x 30lb db
10 x 35 lb db
10 x 40 lb db
upright row 10 x 55
10 x 65
10 x 75
10 x 95
behind back shoulder cable 10 x 10lb
10 x 20lb
10 x 30 lb
10 x 20 lb
arms: Standing bb curl 15 x 50 lb
15 x 70 lb
15 x 50lb
failure x 50 lb
cable curl : 10 x 80
10 x 100
10 x 120
failure x 80
db curl failure x 25/ 4 sets
tris: Close grip bench(new) 10 x 85
10 x 135
10 x 135
10 x 135
1 hand pushdown failure x 60 (usually 25reps)
failure x 40 (25reps?)
failure x 20 (25reps?)
superset these 3 and do 3/4 supersets
that pretty much sums it up.. Only have like 45 mins usually so i do alot of supersets.. Once i get bf down below 12% i may change the supersetting thing up..
B flat bench 20 rep warmup 45lb dbs
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