TODAYS WORKOUT 《《《《《 FRONT 9 》 》 》 》 》 》 FLAT BENCH PRESS 135lbs x 10reps 225lbs x 10reps 315lbs x 5 reps 405lbs x 1 rep 385lbs x 2 reps (3 sets ) 315lbs x 5 reps ( 3 sets ) 225lbs x 10reps close grip flex and squeeze at peak contraction INCLINE BENCH PRESS close grip flexing and hold at peak contraction ( 5 sets ) 225lbs x 10reps DECLINE HAMMER STRENGTH PRESS 315lbs x failure 225lbs x failure 《《《《《《 BACK 9》》》》》》 PEC DEC FLIES 205lbs x 20reps 145lbs x 10reps each side 205lbs x 10reps 145lbs x 10reps CABLE CROSS OVERS ( 3 sets ) 30lbs x failure REAR DELT REVERSE CABLE CROSS OVERS ( see video ) ( 3 sets ) 25lbs x failure TREADMILL time : 30 mins incline : 15.0 speed : 3.0
Posted on: Mon, 11 Aug 2014 22:43:30 +0000
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