Muscle_g
Senior Member
- Aug 27, 2017
- 167
- 39
Saturday 3/10/18 Accessory(WK 5)
Assisted Chin-Ups
2 sets of 10(Wide-Grip)
2 sets of 10(Reverse-Grip)
2 sets of 10(Neutral-Grip)
Chest-Supported Rows(plate loaded)
25x10
35x10
45x10
One-Arm Machine Rows
50x12
60x12
70x12
Barbell Shrugs(on Smith)
275x10
295x10
315x10
Reverse Pec-Dec Rear Delt Flyes
55x12
70x12
85x12
4-Way Neck Machine
20x2x20(all 4 sides)
Dumbbell Curls
20x12
22.5x12
25x12
27.5x12
One-Arm Machine Curls
50x3x15
each arm
Assisted Chin-Ups
2 sets of 10(Wide-Grip)
2 sets of 10(Reverse-Grip)
2 sets of 10(Neutral-Grip)
Chest-Supported Rows(plate loaded)
25x10
35x10
45x10
One-Arm Machine Rows
50x12
60x12
70x12
Barbell Shrugs(on Smith)
275x10
295x10
315x10
Reverse Pec-Dec Rear Delt Flyes
55x12
70x12
85x12
4-Way Neck Machine
20x2x20(all 4 sides)
Dumbbell Curls
20x12
22.5x12
25x12
27.5x12
One-Arm Machine Curls
50x3x15
each arm