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Old 03-27-2011, 12:55 PM   #102
jp_ottawa
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Join Date: Dec 2010
Location: Ottawa, Canada
Posts: 736
Training Exp: 1 year
Training Type: Powerlifting
Fav Exercise: bench press
Reputation: 11032
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Default Sun March 27th 2011

Standing BB front press:
95 x 5
135 x 7
140 x 5
145 x 4

BB upright rows:
135 x 4
145 x 4
150 x 3

T-bar rows:
90 x 8
135 x 6
180 x 6
225 x 6
270 x 7

DB lateral raise:
30 x 12 x 2 sets

Machine shrugs:
180 x 8
270 x 8
360 x 8
superset: 450 x 6, 360 x 10, 270 x 10, 180 x 10

Arm wrestle curls:
25 x 5 x 3 sets
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