Thursday 7/26/12 Bench(WK 5)
Warm-Up
Side Raises: 5x12, 10x12
Hammer Curls: 10x15, 15x15
Pulldowns: PL4x12, PL6x12
Close-Grip Bench(thumb-length from smooth)
45x12
95x8
135x5
185x3
225x1
250x5 added 2 Board here
250x5
270x5
Standing Overhead BB Press
45x5
95x3
115x1
135x3
145x3
155x3
Seated Cable Rows(close-grip, fat-bar attachment)
90x12
110x12
140x12
165x8
Neutral-Grip Pulldowns
105x12
120x12
135x12
Rear Delts on Pec-Dec
110x12
120x12
130x12
Hammer Curls
25x12
30x12
35x12
Machine Shrugs(static hold)
100x12
120x12
140x12
Seated Hammer Crunches
40x3x20
Treadmill: 10mins
Recumbent Bike: 10mins
(Great workout tonight. I am really likeing the close-grips.)
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