- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Sumo deadlifts
100 x 5
130 x 5
150 x 3
175 x 2, 187.5 x 2, 200 x 3 x 2
Power shrugs:
120 x 3 x 10
Bench press
80 x 5
100 x 5
+ slingshot
120 x 5 x 1
Rows, dumbells
30 x 10
50 x 20 (straps)
30 x 10
Hammer curls: 3 x 10
Off, not as fast as Id like and technique not as good.
Day 2
Squats with miniband around knees:
105 x 5
115 x 5
137.5 x 8 x 2
Bench Press:
60 x 5
80 x 5
72.5 x 8, 85 x 6, 92.5 x 5, 97.5 x 4, 105 x 3, 97.5 x 4, 92.5 x 5, 85 x 6, 72.5 x 12
Shoulder db press: 24 x 2 x 8
Triceps press: 18 x 3 x 10
Split squats: 2 x5
Reverse hyper: 2 x 10
100 x 5
130 x 5
150 x 3
175 x 2, 187.5 x 2, 200 x 3 x 2
Power shrugs:
120 x 3 x 10
Bench press
80 x 5
100 x 5
+ slingshot
120 x 5 x 1
Rows, dumbells
30 x 10
50 x 20 (straps)
30 x 10
Hammer curls: 3 x 10
Off, not as fast as Id like and technique not as good.
Day 2
Squats with miniband around knees:
105 x 5
115 x 5
137.5 x 8 x 2
Bench Press:
60 x 5
80 x 5
72.5 x 8, 85 x 6, 92.5 x 5, 97.5 x 4, 105 x 3, 97.5 x 4, 92.5 x 5, 85 x 6, 72.5 x 12
Shoulder db press: 24 x 2 x 8
Triceps press: 18 x 3 x 10
Split squats: 2 x5
Reverse hyper: 2 x 10