finalflash’s BodyBlog

Monday chest\back

benchpress- 290 x 5×5

incline bench- 225 x 5×5

wide pullups- bodyweight plus 35 pund plate x 5×6

T- bar rows- 200 x 5×5

deadlifts- 365 x 5×5

Tue- shoulders\arms

standing military press- 200 x 5×5

side raises- 40 x 5×8

Barbell curls- 150 x 5×5

Skull crushers- 155 x 5×5

Concentration curls - 40 x 5×8

V- grip pressdowns- 115 x 5×8

Wed- legs

squats- 350 x 5×5

leg ext- 200 x 5×5

leg curls-200 x 5×5

calf raises- 400 x 5×8

Thur chest/ back

benchpress- 290 x 5×5

machine flys- 250 x 5×5

Wide pullups- with 35 lbs 5×5

Bent over rows- 225 x 5 x 5

deadlifts- 365 x 5×5

Fri- shoulders/ arms

seated military press- 205 x 5×5

side raises- 40 x 5×8

arms is the same as tue….

 sat- legs same as wed.

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