9/6/10 - Chest & Back
BB Bench superset with DB Fly
175/5 for 1 set, 155/5 for 4 sets
15/5 for 5 sets
DB Incline superset with DB Incline Fly
40/5 for 1 set, 45/5 for 4 sets
15/5 for 5 sets
Pullup superset with DB Row
5 for 3 sets, 4 for 1 set, 3 for 1 set
45/5 for 5 sets
BB Row superset with Seated High Row Machine
75/5 for 5 sets
90/5 for 5 sets
The 1st exercise of each superset is done 2 seconds negative and 1 second positive.
The 2nd exercise of each superset is done 6 seconds negative and 2 seconds positive.
__________________
"Strength is the product of struggle, you must do what others don't to achieve what others won't."
Competition PRs-
Squat: 457 Bench: 265 Deadlift: 501 Total: 1223
"Technique is always the first place to begin when striving to improve at a specific skill."
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