Chest
Flat BB press- 4x10,8,6,4 ended with 275
Incline DB press- 4x6 ended with 90's
Cable Crossovers- 3x8
Shoulders
Side Lateral raises- 4x8,6,6,4
Arnold Presses- 4x8,6,6,6
Front Lateral raises- 3x10 with a 45
DB Shrugs- 3x12,10,8 ended with 120's
Tris
Standing straight bar pressdowns- 4x10,8,6,4
Standing behind head DB press- 4x8
Skull Crushers- 3x6
Rope Pulldowns- 2 burnout sets, slow and held at bottom
kinda weird me and gator did the same stuff, and kinda weird we all did chest and tris.
all numbers are approximate....lol. i just put the weight on there and do as much as i can, and it came to be about those numbers or so.
|