6/13/2014
PM Workout (CHEST/SHOULDERS)
1. Flat Bench w/ Olympic Bar
135 LB x 20 reps
225 LB x 15 reps
275 LB x 8 reps
315 LB x 6 reps
325 LB x 3 reps
225 LB x 10 reps
135 LB x 15 reps
2. Incline Dumbbells
80 LB dumbbells x 10 reps
95 LB dumbbells x 10 reps
105 LB dumbbells x 8 reps
110 LB dumbbells x 8 reps
3. Incline Flys (Pronated)
40 LB dumbbells x 10 reps
45 LB dumbbells x 10 reps
55 LB dumbbells x 8 reps
60 LB dumbbells x 6 reps
4. Incline Bench Press
135 LB x 15 reps
185 LB x 10 reps
225 LB x 10 reps
5. Cable Flys (Dual Cable Cross Machine)
Setting #10 x 12 reps
Setting #12 x 12 reps
Setting #14 x 10 reps
6. Military Dumbbell Press (Seated)
70 LB dumbbells x 10 reps
80 LB dumbbells x 8 reps
90 LB dumbbells x 8 reps
90 LB dumbbells x 8 reps
7. Standing Military Press w/ Olympic Bar
135 LB x 10 reps
135 LB x 10 reps
135 LB x 10 reps
8. Lateral & Front Raises Compounded
25 LB dumbbells x 10 x 10
30 LB dumbbells x 10 x 10
30 LB dumbbells x 10 x 10
***Seated Calf Raises throughout some sets
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