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Old 10-30-2013, 04:20 PM
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Commander Commander is offline
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Join Date: Sep 2007
Location: North East U.S.A.
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Tuesday - Incline Bench

Ring Dips
BWx12, 2 sets

Incline Bench Press
170, 200, 220, 232.5x1
222.5 x 6, 5, 4, 4
197.5 x 7 + 4 rest pause
177.5 x 8 + 5 rest pause
ss w/
Power Clean, 150x5, 5 sets

Tri-Set: 4 rounds
Incline Bench Press, 175x3 - all reps paused
Ring Dip, BWx5
Bent Row, 135x8

Super-Set: 2 rounds
Flat Bench, 175x6, 5, 1 board x 5, 2 board x 5 - all reps paused
Bent Row, 100x12, 3 sets

OH Ext on ab bench w/ Left arm isolation work

Loaded Carries

Wednesday - Arms & Abs

Front Lever, 4 holds (about 10 seconds each)
w/
Ab Bench Crunch (32.5x15, 4 sets)

* Biceps and Triceps supersetted but exercises/sets don't match up

Triceps:

V-Bar Pushdown with Fat Grips
51x15, 61x12, 71x9, 88x6
76x11, 10, 10

OH Push Press
138.5x10, 3 sets

Circuit:
a) Ab Bench OH Ext
32.5x12, 3 sets
b) Left Arm Isolation Work
c) Lat Pulldown 111x8
d) Band Stiff Arm Reverse Grip Pulldowns

Biceps:

* Intense squeeze on all sets

DB Hammer
30.5x10, 10, 10

Preacher Curl
55x11, 10, 10

Barbell Curl
45x11, 10, 10
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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
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