
BovaJP
Senior Moderators
Staff Member
- Feb 15, 2013
- 1,318
- 1,416
Mon, 7/1
Chest /Tri's
Super set (4 sets/10 reps)
-db incline bench
25# & 10# (left arm/right arm)
30 & 10
40 & 12
35 & 15
-single arm db tricep extensions
12# & 12# (left arm/right arm)
15 & 12
15 & 15
15 & 15
Super set (5 sets/10 reps)
-db flat bench
35# & 15# (left arm/right arm)
35 & 15
35 & 20
35 & 20
35 & 20
NOTE: 20's felt great!!!!!!!!!
-cable rope pull downs for triceps
40#
50# for sets 2-5
Finisher: 2 sets/30 reps straight bar pull down for triceps
40#
Chest /Tri's
Super set (4 sets/10 reps)
-db incline bench
25# & 10# (left arm/right arm)
30 & 10
40 & 12
35 & 15
-single arm db tricep extensions
12# & 12# (left arm/right arm)
15 & 12
15 & 15
15 & 15
Super set (5 sets/10 reps)
-db flat bench
35# & 15# (left arm/right arm)
35 & 15
35 & 20
35 & 20
35 & 20
NOTE: 20's felt great!!!!!!!!!
-cable rope pull downs for triceps
40#
50# for sets 2-5
Finisher: 2 sets/30 reps straight bar pull down for triceps
40#