ABCbodybuilding - View Single Post - The return of Superbilt
View Single Post
  #1410  
Old 09-27-2009, 07:27 PM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,080
Default

9/27/09 RE Upper

Cg bench-
105x8
145x8
185x12
185x14
185x12

Pullups (ng) ss seated db rear delts-
50x8/20x10
55x8/20x11
60x8/20x10

Seated bb milt-
145x10
150x10
155x8

Db hammer curls ss elbows out ext-
50x12/50x12
55x10/55x10
55x11/55x10

Seated db shrugs-
55x15
70x15
70x15

BHB wrist curls-
195x12
200x12
205x12

Planks ( 1 arm swith every 10 sec)
60 sec
60 sec
60 sec

*9 out of 10. Effective day still have to get used to so many reps. I am doing WS4SB 3 for the most part with some strongman stuff mixed in. I am looking to add some mass and strength. Right now I am about 192 I am looking to hit a solid 200.
__________________
HOOAH!
Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
http://www.youtube.com/user/ironbilt727
Reply With Quote