emass88’s BodyBlog

day  1

incline bench 4 x 8
decline bench 4 x 8
flat bench  4 x 8

day 2

bar curl 4×8-10

dumbbell curl  4×6

lat pulldown 4×10-12

rows 4×6-8

day 3

cable cross 4×8-10

incline fly 4×10-12

dumbbell shoulder press 4×10

weighted dips 4×6

day  4

deadlift 4×10

squat 4×10

abs+obliques 8 x fail

315lb max decline press by right around the new year (jan 1 2010)

current max was 295lbs so it’s going to take hard work to go up 20lbs

week a

straight bench press 3×3

incline bench 5×10

dips fail

pushups fail

week b

decline press 5×5

flat dumbbell bench 5×5

flys 3×12-15

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