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Old 04-28-2013, 05:54 PM   #464
linedriver465
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Join Date: Oct 2012
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4/28: Bench, GZCL, Cycle 2, Week 1
1.) Shoulder Health circuit: 3 exercises x 10 reps

2.) Flat Bench
(*warm-up sets)
(Tier 1)
205x1x3
210x2x2
215x3x1
(Tier 2): 185x7x5

Between Tier 1&2 sets:
a.) Blue band pull-aparts: 64 reps
b.) Supinated chins: 56 reps
c.) Cable rotator cuff external rotations: 20x3x12

2a.) 1 arm BB Rows: 65 x 12, 12, 11
2b.) Seated DB Arnolds
25x15
30x2x12

3a.) Chest supported Rows: 55x20
3b.) Hammer Strength Seated BHTNP: 45 x 18

4a.) Cable Facepulls: 70 x 10, 8, 8
4b.) Ripptoe Skullcrushers: 70 x 12, 11, 10

5.) DB Hammer Curl
25x15
30x9,8

Seated Lateral Raise Machine: 5 drops
Standing Koklov Burnout: 1 set
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