Thursday 3/29/12 Bench(WK 5)
Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 12x15
Pulldowns: 70x12, 90x12
Illegal Wide-Grip Bench Press
45x12
95x8
135x5
185x3
225x8, 3 sets
Standing Overhead BB Press
45x5
95x3
115x1
140x3
150x3
160x3
One-Arm DB Rows(on Incline bench)
60x12
70x12
80x12
each arm
Rear DB Raises
10x12
15x12
20x12
Machine Side Raises(plate loaded)
10x12
15x12
20x12
Hammer Curls
20x12
25x12
30x12
Machine Shrugs(plate loaded)
90x3x12
(That was it. I had planned on doing heavy declines, but again didn't have any training partners. All of them showed up late.)
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