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Old 08-29-2011, 04:17 PM
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Commander Commander is offline
Commander is enjoying bodybuilding
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Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,518
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98 days to pack on some more mass

Monday

Morning

Flat Bench
195x10, 5 sets

superset with

Crunches
BWx20, 20, 15, 20

DB Bench
75.5x10, 4 sets

Suspended Pushup
BWx10, 3 sets

Lat Pulldown
122.5x20, 15, 15

OH Press
90, 95, 100, 105, 110x5

Ab Wheel Rollouts
BWx10, 2 sets (maybe 3, I can't remember)

Lunch

Seated OH Press
110, 115, 120x6

Standing OH Press
125x6

Push Press
130, 135, 140, 145, 150x6
130x6
130x8, 4, 4 - rest pause set

Interspersed with OH Pressing...

Squat
226x5, 5 sets

and

Lat Pulldown
122.5x15, 10, 10, 10

Lateral Raise to Front Raise
8x10 then 10 - 2 sets

OH Suspended Tricep Extension
BWx8, 3 sets

immediately followed by

Close Grip Pushups
BWx8, 3 sets
__________________

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 08-30-2011 at 05:12 PM.
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