Estevato58
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I hit back and chest yesterday morning, then did shoulders and arms last night.
Back and chest:
Dumbbell incline bench
(3 warm up sets before a reverse pyramid)
100lbs x 6
90lbs x 8
80lbs x
Flat bench
80lbs x 7
90lbs x 6
100lbs x 4
50lbs x 12
Pull overs
75lbs x 12
75lbs x 10
60lbs x 12
60lbs x 12
Pull downs
200lbs x 8
200lbs x 6
180lbs x 10
180lbs x 6
120lbs x 12
Barbell rows
135lbs x 12
135lbs x 12
185lbs x 10
225lbs x 6
Deadlifts
225lbs x 10
225lbs x 10
315lbs x 4
315lbs x 4 (straps)
(Those last two sets sucked )
30min cardio
Shoulders and arms:
Smith shoulder press
75lbs x 20
95lbs x 15
115lbs x 12
135lbs x 7
135lbs x 6
Lateral raises
15lbs x 20
20lbs x 12
25lbs x 12
30lbs x 10
Bent over lateral raises
30lbs x 12
25lbs x 12
20lbs x 20
15lbs x 20
10lbs x 20
Upright rows (smith)
95lbs x 15
115lbs x 12
135lbs x 6
Barbell curls (bar + x-amt of weight)
50lbs x 10
50lbs x 10
50lbs x 8
50lbs x 8
30lbs x 12
30lbs x 12
30lbs x 12 close grip 8 wide grip
Concentration curls
15lbs x 15
25lbs x 15
40lbs x 10
40lbs x 8
30lbs x 10
Curl machine
50lbs x 10
60lbs x 10
100lbs x 5
40lbs x 15
Triceps push down machine
50lbs x 20
70lbs x 20
90lbs x 12
Triceps pull downs cable (1 hand)
30lbs x 12 x 3sets each arm
30min Cardio
I'm planning on hitting legs tonight...
Back and chest:
Dumbbell incline bench
(3 warm up sets before a reverse pyramid)
100lbs x 6
90lbs x 8
80lbs x
Flat bench
80lbs x 7
90lbs x 6
100lbs x 4
50lbs x 12
Pull overs
75lbs x 12
75lbs x 10
60lbs x 12
60lbs x 12
Pull downs
200lbs x 8
200lbs x 6
180lbs x 10
180lbs x 6
120lbs x 12
Barbell rows
135lbs x 12
135lbs x 12
185lbs x 10
225lbs x 6
Deadlifts
225lbs x 10
225lbs x 10
315lbs x 4
315lbs x 4 (straps)
(Those last two sets sucked )
30min cardio
Shoulders and arms:
Smith shoulder press
75lbs x 20
95lbs x 15
115lbs x 12
135lbs x 7
135lbs x 6
Lateral raises
15lbs x 20
20lbs x 12
25lbs x 12
30lbs x 10
Bent over lateral raises
30lbs x 12
25lbs x 12
20lbs x 20
15lbs x 20
10lbs x 20
Upright rows (smith)
95lbs x 15
115lbs x 12
135lbs x 6
Barbell curls (bar + x-amt of weight)
50lbs x 10
50lbs x 10
50lbs x 8
50lbs x 8
30lbs x 12
30lbs x 12
30lbs x 12 close grip 8 wide grip
Concentration curls
15lbs x 15
25lbs x 15
40lbs x 10
40lbs x 8
30lbs x 10
Curl machine
50lbs x 10
60lbs x 10
100lbs x 5
40lbs x 15
Triceps push down machine
50lbs x 20
70lbs x 20
90lbs x 12
Triceps pull downs cable (1 hand)
30lbs x 12 x 3sets each arm
30min Cardio
I'm planning on hitting legs tonight...