- Joined
- Nov 17, 2008
- Messages
- 614
12/10/18
Incline barbell bench
45-20
135-20
185-15
225-12
275-10
315-5
225-10
DB fly
25-20
35-15
45-12
55-10
Rack pulls right at top of knee
135-12
225-5
315-3
405-3
495-2
585-2
675-2
765-2
585-5
Straight arm pulldowns. Each arm separate pulleys
35-20
55-15
70-12
80-7
Trotter ohp
5-20
10-15
15-10
20-6
12-10
Side cable laterals
3-20
4-12+3
Ez bar curls
Bar-20
Bar+50-15
Bar+100-3
Bar+50-12
Hammer dB curls
35-12
55-8
70-6
Close grip hammer strength incline
90-20
180-8 dropset to
90-6
Unilateral tri dB ext behind head
20-20
30-15
40-8
Incline barbell bench
45-20
135-20
185-15
225-12
275-10
315-5
225-10
DB fly
25-20
35-15
45-12
55-10
Rack pulls right at top of knee
135-12
225-5
315-3
405-3
495-2
585-2
675-2
765-2
585-5
Straight arm pulldowns. Each arm separate pulleys
35-20
55-15
70-12
80-7
Trotter ohp
5-20
10-15
15-10
20-6
12-10
Side cable laterals
3-20
4-12+3
Ez bar curls
Bar-20
Bar+50-15
Bar+100-3
Bar+50-12
Hammer dB curls
35-12
55-8
70-6
Close grip hammer strength incline
90-20
180-8 dropset to
90-6
Unilateral tri dB ext behind head
20-20
30-15
40-8