Chest and Back
Chest:
Decline Bench:
20 reps at 140
15 reps at 160
10 reps at 180
8 reps at 230
Flat Bench:
30 reps at 90
25 reps at 105
20 reps at 120
15 reps at 135
10 reps at 150
8 reps at 165
Cable crossovers:
20 reps at 45
15 reps at 55
10 reps at 65
8 reps at 85
BACK:
Wide grip pulldowns to the front:
1 set of 20 at 105
1 set of 15 at 120
1 set of 10 at 135
1 set of 8 at 135
Close grip pulldowns:
(Same as above)
Hammer Strength Rows:
5 sets of 15 at 130
Low pulley rows (close grip)
1 set of 25 at 80
1 set of 20 at 100
2 sets of 15 at 120
1 set of 8 at 140
Love the pump from this!!!
April 26, 2008 at 8:10 am
I see your bangin out the reps. I’ve been banging out more reps lately for the pumps also. How are the two little ones?
April 27, 2008 at 8:52 pm
The pups are doing good!!! No recent attempts on mine or my wife’s life, as of yet. *L* I get an awesome pump from the high reps, and seem to grow better…