Fri, 21SEPT12 – Chest, Biceps & Tricpes

 

CHEST

Decline bb press-1 warm up set 45lbs + 4 sets of 8-10 reps 80lbs
Incline db press: 35lbs x 4 sets of 8-10/Superset with push ups: 4 sets of 12 reps
Cable crossovers: 25lbs x 3 sets of 12-15 reps
Flat bench db press: 3 sets of 12 (set 1), 10 (set 2), 8 reps (set 3) @ 25,30,35lbs – increase weight each set

BICEPS

Cable curls-3 sets of 8-10 reps-heavy!! 65lbs
Incline curls-palms up: 15lbs x 3 sets of 10 reps

TRICEPS

Close grip bench press 60lbs/Superset with cable pushdowns 65lbs – 4 sets of 8-10 reps
Single arm reverse grip cable pushdowns: 25lbs x 3 sets of 8-10 reps
Wide grip cable pushdowns: 65lbs x 3 sets of 10 reps

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s