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3/31/2009

8:28 PM

45:00

Health

153 lb

Ratings

8 / 10
9 / 10

Notes

Decline Bench Press-4-2 rep tempo 3 sets of 8-12 reps (30 sec rest) - (115 - 12/9/8)

Flat Barbell Bench Press-4-2 rep tempo 3 sets of 8-12 reps (30 sec rest) - (87.5 12/8/7)

Incline Dumbbell Press-4-2 rep tempo 3 sets of 8-12 reps (30 sec rest) - (45 11/10/8)

Dumbell Overhead Press-4-2 rep tempo 3 sets of 8-12 reps (30 sec rest) - (30 - 12/12/12)

Dumbbell Side Raises-4-2 rep tempo 3 sets of 8-12 reps (30 sec rest) - (20 - 12/12/12)

Bent Over Dumbbell Side Raises-4-2 rep tempo 3 sets of 8-12 reps (30 sec rest) - (60 - 12/12/12)

Pull-ups (7/4/5/4)

Dips (12/9/7)

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