Shoulders & Chest, 3/9/2011
Dumbbell Presses, 35x25, 50x15, 60x10, 60x12, 60x12
superset - shoulder shrugs, single arm lateral raises, pushups against bench etc
Incline Dumbbell Chest Presses, 40x20, 50x20, 75x15, 75x12, 75x12
superset - same as above
Dumbbell Presses again, 50x12, 50x8
supersets - same
Chest Flyes/Presses, 35x30, 35x25
superset - High Cable Rope Lat Pulls. Hard to explain but I pull the rope about 5 ft from the station and get down very low like I am in the bottom of a squat, and pull the weight into my body. It hits the lats. I use whatever the max is on the machine.
Hammer Strength Chest Decline, 180x12, 250x8, 250x6
Dips, 1 one set to failure
A few more sats of single arm lateral raises & shrugs.
Administrator, ABC Bodybuilding
Journal of HYPERplasia Research
"When your vision is powerful enough, everything else falls into place: how you live your life, your workouts, what friends you choose to hang out with, how you eat, what you do for fun. Vision is purpose, and when your purpose is clear so are your life choices. Vision creates faith and faith creates willpower. With faith there is no anxiety, no doubt - just absolute confidence." - Arnold Schwarzenegger
Last edited by NJI; 09-05-2011 at 05:05 AM.