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Old 05-12-2014, 09:42 PM
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JoeKingPT JoeKingPT is offline
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Solid workout today, I decreased the volume just a little bit but kept the intensity high. I also started with a 1RM flat bench.

Chest/Back

Bench Press - 9 sets (20/15/12/8/5/3/1/1/1). Work up to your 1 Rep Max.

Incline Bench Press - 3 sets (20/15/12). Don't go too light - rest/pause if you need to.

Dumbbell Flyes superset with Lying Dumbbell Pullovers - 3 sets (20/15/12 for both).

Pull Ups - 4 sets (each set to failure). Change grip positions with each set (wide/close/neutral/supinated).

Barbell Row superset with 2-Arm Dumbbell Row - 3 sets (20/15/12 for both).

Hanging Leg Raises - 5 sets (25/25/25/25/25).
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