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Old 04-21-2008, 07:29 PM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: Summer Prep

April 21st, 2008

Really good workout. Did some light cardio in the morning too.

CARDIO (11:00am)

Treadmill - 20 minutes

PUSH DAY (2:00pm)

DB Incline Bench
50s x 12
60s x 10
70s x 8
80s x 5

HS Flat Bench ss/ DB Flyes
90 x 10 / 20s x 10
90 x 8 / 20s x 8
90 x 6 / 20s x 6

Cable Crossover
40s x 8 drop 30s x 8 drop 20s x 8 drop 10s x 8

Cable Front Raise ss/ Cable Side Raise
20s x 8 / 20s x 8
10s x 12 / 10s x 12

HS Shoulder Press (neutral-grip)
90 x 10
110 x 8
130 x 5 drop 90 x 3

Cable Band Pressdown
80 x 12
90 x 10
100 x 8
110 x 6 drop 70 x 6 drop 30 x 6

EZ-Bar Skullcrusher ss/ Close-Grip Bench
55 x 10 / 55 x 10
55 x 8 / 55 x 8
55 x 6 / 55 x 6

DB Side Raise
20s x 10 drop 15s x 10 drop 10s x 10 drop 5s x 10 drop 2s x 30 sec static hold

Band External Rotation
blue x 10
blue x 10
blue x 10
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