mrdead’s BodyBlog

Chest:
Decline Bench:
20 reps at 140
15 reps at 160
10 reps at 180
10 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
30 reps at 90
Cable crossovers:
20 reps at 45
15 reps at 55
10 reps at 65
8 reps at 85
Tris:
“V” bar pressdowns:
20 reps at 90
15 reps at 100
10 reps at 110
10 reps at 150
Rope pressdown:
25 reps at 70
25 reps at 80
2 sets of 20 at 90
Machine dips:
5 sets of 10 at 260
Traps:
Calf machine shrugs:
1 set of 30 at 190
4 sets of 12 at 400
Delts:
Seated millitary press:
5 sets of 15 at 100
Lateral machine raises:
1 set of 20 at 60
1 set of 15 at 70
1 set of 10 at 80
1 set of 10 at 110
High Cable Rear Delt crossovers
4 sets of 10 at 50 per side
Immediately after last set:
45 min of Dreadmill with the incline at 7
AM and PM:
2 sessions of 45 min puppy walks