wednesday-deadlift...
2x3 225# 1x3 315# 1x4 405# (rep pr) 2x5 315# |
thursday-lats...
narrow grip lat pulldown, 7x8 150# dumbell row, 1x6 100# 3x6 120# bent over lateral raises, 1x12 20# 3x12 25# pull ups 2 x failure reverse wrist curl, 1x25 15# 3x20 25# pull ups 2 x failure |
friday-bicep&tricep...
preacher curl, 1x10 65# 4x8 85# seated dumbell curl, 4x8 40# tricep extension(machine) 4x12 150# one arm reverse pushdown, 4x12 17.5# concentration curl, 5x10 30# |
monday(am)
barbell shrug, 1x20 225# 4x12 315# leg extension, 7x10 150# seated calf raises, 3x20 400# 1x20 500# 1x14 600# reverse wrist curl, 3x20 25# 3x30 25# wrist curl, 3x20 25# |
monday(pm)- bench press
1x10 155# 1x6 185# 1x4 225# 1x1 275# 1x4 250# 1x10 225# |
monday-upper chest...
incline dumbell press, 4x10 70# incline bench press super set, 225#x5 185#x5 135#x7 dumbell bench press 1x5 100# cable cross up, 4x10 17.5# incline dumbell press, 7x10 50# |
tuesday-shoulder&bicep...
preacher curl, 1x10 65# 1x8 85# 2x5 115# 1x12 65# upright row, 4x8 95# rope preacher curl, 2x14 42.5# 2x10 52.5# lateral raises, 7x10 30# seated dumbell curl, 7x10 30# leg extension, 4x10 170# |
wednesday
partial deadlift, 1x10 225# 1x5 315# 2x1 415# 1x1 465# 1x1 475# 1x1 485# 1x10 315# lat pulldown, 4x8 165# bent over lateral raises, 4x12 25# leg extension, 4x10 170# |
thursday-back...
pull ups, bw 6 25# 6,8,9 dumbell row, 1x6 100# 2x8 120# lat pulldown, 3x6 195# 4x10 135# dumbell shrug, 4x20 100# reverse wrist curl, 1x20 15# 3x14 25# |
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