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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