Bullmuscle7
MuscleHead
- Jun 11, 2014
- 8,847
- 2,439
Jan 23, 2015
Chest/Shoulder
Flat Bench Press
bar x 50
135 x 20
155 x 20
185 x 12
225 x 12
275 x 12
325 x 12
345 x 10
365 x 8
***These were reverse banded presses. bands were added about the middle.
Circuits:
Chest on a low incline: Hex Press x12, Flyes x 12, incline press x 12....with 35 lbs burns like hell. 4 circuits with 2 minutes between each.
Shoulders....seated ohp with 95lbs x 20, lateral raises with 15lbs x 20, front raises with 15lbs x12 4 circuits 2minutes rest between
Rear delts with cables at 30lbs x 20 reps 3sets
Finished with press machine set on 70 lbs x 41 then another set 70lbs x 60 total burnout!!! Fun time!
Chest/Shoulder
Flat Bench Press
bar x 50
135 x 20
155 x 20
185 x 12
225 x 12
275 x 12
325 x 12
345 x 10
365 x 8
***These were reverse banded presses. bands were added about the middle.
Circuits:
Chest on a low incline: Hex Press x12, Flyes x 12, incline press x 12....with 35 lbs burns like hell. 4 circuits with 2 minutes between each.
Shoulders....seated ohp with 95lbs x 20, lateral raises with 15lbs x 20, front raises with 15lbs x12 4 circuits 2minutes rest between
Rear delts with cables at 30lbs x 20 reps 3sets
Finished with press machine set on 70 lbs x 41 then another set 70lbs x 60 total burnout!!! Fun time!
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