Jul 242012
Machine Shoulder Press
12 @ 90 – do a warm-up then do drop sets but, second set is 1-Arm
10 @ 90 > 7 @ 45
10 @ 140 > 7 @ 70
10 @ 190 > 7 @ 95
8 @ 240 > 6 @ 120
Reverse HS Pulldown VIDEO
12 @ 180
10 @ 200
8 @ 220
6 @ 240
1-Arm Seated Cable Row VIDEO
12 @ 70
10 @ 80
10 @ 90
8 @ 100
DB Lat Raise
2 x 12 @ 25
10 @ 25
8 @ 25
Seated Calf Raise VIDEO
20 @ 90
20 @ 110
20 @ 130
20 @ 150
20 @ 170
BW Calf Raise
50
Cable Crunch VIDEO
5 x 20 @ 100