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louden_swain
New member
Here it is:
1. Incline Barbell Presses - 2 x 8
2. Seated Dumbbell Presses - 2 x 8
3. Parallel Dips - 2 x 8
4. Lying Tricep Extensions - 2 x 8
5. Barbell Rows - 2 x 8
6. Chins - 2 x failure
7. Barbell Shrugs - 2 x 8
Additional Accessory Work:
Weighted Hyperextensions - 2 x 25
Decline Crunches - 2 x 30
Back Machine - 2 x 20
Reverse Crunches - 2 x 30
Notes**
A minute warmup session will be included before stretching
A 15 minute stretchins will be included before hitting the weights
Warmup Sets:
3-4 sets for large muscle groups
2-3 for smaller muscle groups
Overall, well fed and hydrated. . . feeling good. . no pain!!
Ready to rock at roll at 830 CST!!
1. Incline Barbell Presses - 2 x 8
2. Seated Dumbbell Presses - 2 x 8
3. Parallel Dips - 2 x 8
4. Lying Tricep Extensions - 2 x 8
5. Barbell Rows - 2 x 8
6. Chins - 2 x failure
7. Barbell Shrugs - 2 x 8
Additional Accessory Work:
Weighted Hyperextensions - 2 x 25
Decline Crunches - 2 x 30
Back Machine - 2 x 20
Reverse Crunches - 2 x 30
Notes**
A minute warmup session will be included before stretching
A 15 minute stretchins will be included before hitting the weights
Warmup Sets:
3-4 sets for large muscle groups
2-3 for smaller muscle groups
Overall, well fed and hydrated. . . feeling good. . no pain!!
Ready to rock at roll at 830 CST!!
