Jumat, 30 September 2016

12 2 ME Upper

Bow bar press

  55 x 10
  145 x 5
  195 x 5
  235 x 3
  285 x 1
  325 x 1
  375 x 1
  405 x 1
  425 miss
  

Close grip floor press
  255 x 5
  255 + 1 set chains x 5
  255 x 2 sets chains x 5
  255 x 3 sets chains x 5
  255 x 4 sets chains x 5

Tricep pressdown, supra bar attachment
  100 X 12 X 5

Pec deck fly
  160 x 12 x 5

Low pulley row, multi grip handle
  200 X 12 X 6 (2 sets at each grip)

Low Pulley side raise
  20 x 12 x 3

Cable cross-over rear delts
  15 x 12 x 3

Dumbbell preacher curl
  20 X 12 X 3

Dumbbell hammer curl
  35 x 12 x 3

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