02-11-2013  (co)


DB Deadlifts + bands: pair of 95# DBs + pair of short mini bands- 7
reps, pair of 95# DBs + pair of short mini monsters- 5, 5, 7, 7 reps,
pair of 95# DBs + pair of short Light bands- 3x5

Standing 1 arm Chest Press (cable): 70#- 13 reps, 80#- 11 reps, 90#- 10 reps each arm

DB Squat Jumps: pair of 30# DBs- 5, 5, 5, 5, 5 reps, pair of 40# DBs- 4, 3, 4, 4 reps

DB Incline Front Raise: pair of 30# DBs- 3x7 prone, pair of 30# DBs- 3x7 supine

Cable Lunges: 130#- 10 reps, 170#- 10 reps, 200#- 4x8 each leg

Cable Row to Neck: 70#- 21 reps, 100#- 15 reps, 130#- 2x8

BB Roll Outs: 155#- 10 reps, 205#- 4x10

DB Incline Curls: 30#- 5x6 each arm

Lying 1 Leg Curl (icar): 70#- 8 reps, 90#- 5, 5, 5, 5, 5 reps, 110#- 3, 3 reps each leg

Cable Rows (pull apart handles): 130#- 11 reps, 160#- 8, 7, 6 reps