irishmuscle’s BodyBlog

Incline BB press- warm ups, 155 x 10 185 x 10 205 x 8 205 x 5-6

Flat BB press- 155 x 10 185 x10 205 x 6-8 225 x 4

Decline BB press 155 x 10 185 x 9 205 x 6 210 x 6

Decline DB fly- 30 x 12 30 x 12 35 x 10 35 x10

Flat DB FLy- 35×10 35 x10 35 x10 30 x12

Cable Cross Over burn out.

Rope Pushdowns- 2sets 20reps, 15reps (ewarm up tri’s)

Dips- Bodyweight x 10 25lbs x8 25lbs x8 25lbs x8 (elbows kinda sore)

Hanging leg Raise- 4sets 20reps

(superset w/)

Cable Rope Crunch-4sets 20reps (weights 90-110lbs)

15min cardio stepmill level 5.

Weight-167 after w/o

pull ups wide - Bodyweight x 12 10lb x 10 15lbs x 10 15lbs x 9

bent bb row- 135 x 12 warm up, 155 x 10 185 x10 225 x 8 235 x 6

1 arm DB row- 70 x 10 90 x 10 100 x 8 110 x 6

deads- warm ups, 185 x 10 225 x 10 275 x 8 315 x 6 (low back was sore, use start with 315)

lat pulldowns wide- 120 x 12 140 x 12 160 x 10 160 x 10

Barbell Curls- warm up w/bar, 65×12 85×10 105×8 105×6

Mac Leg Press calve raise- 50reps 25reps 17reps 10-12reps (weight 135-255lbs)

seated calve raise- 40×25 60×20 80×15-20 100×10-12

15min stepmill level 5.

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