anti-blog vol 9 chest[l],lats[h],tri[l],abs[h]
incline press,flys dips,bench press,cable flys2×10-15 for all 5 ex
lats chins [x-reps]9-12reps,parallel grip chins[x-rep,dxo,1sec pause at top]8-10reps wide grip pulldowns1-2×5-7 reps[x-reps] superset stiffarm pulldowns[doubledrop,x-reps]1×9[3],[7], dumbell pulovers[x-reps]12reps
incline ropeex 2×10-15, declineex1×9-12{7},overhead ex2×10-15,pressdowns,2sets 10 -12 reps, rope pressdowns1×10-12
incline kneeups 2×8-10
tri-set ab-bench[x-rep]1×8
twisting crunches[x-rep]1×8
end of bench crunches[x-rep]1×8-10
anti-summary great workout nothing really to add or take away I do need to up the weight during heavy workouts all and all all is good. till next time iron buddies!!!!!!
