VWJACKSON’s BodyBlog

CHEST AND TRICEPS  

Jump rope - 6:00 warmup

Flat bench wide grip barbell press - 135×15, 185×12, 225×10, 245×8

Standing cable tricep extension - 100×16, 120×15, 150×15, 160×15

Incline smith machine press - 185×12, 225×12, 245×12, 265×8, 265×8

Reverse cable tricep extension - 100×15, 110×15, 120×15, 130×15

Decline dumbell press - 70×12, 75×12, 80×12, 90×12

Seated dumbell tricep extension - 25×15, 30×15, 35×12, 40×10

Standing cable flye’s - 60×12, 70×12, 80×12, 90×5

Dips - 20, 20, 20, 20

ABDOMINALS

Nautilus machine crunch - 210×35, 210×35, 210×35, 210×35, 210×35

Bench support side bends - 16, 16, 16, 16, 16

Glute ups Bench supported - 22, 22, 22

This entry was posted on Monday, October 20th, 2008 at 7:24 am and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.