17 MAY: Pushing / pulling


  1. Bench press: 195 x 3; 200 x 3; 205 x 5

  2. Incline dumbbell bench press: 55 x 10, 10, 10

  3. Wide grip pullup ladders: 1-2-3-1-2-3-1-2-3-1-2-1-1-1

  4. V-grip seated row: 105 x 12, 12, 12, 12, 10

  5. Arms superset:
    a. cross-body hammer curl: 25 x 12/12; 30 x 12/12, 12/12
    b. Rope grip tricep extension: 90 x 12; 100 x 12; 110 x 12

  6. Arms superset:
    a. Spider curl: 20 x 12/12, 12/12, 12/12, 12/12
    b. Dips: BW x 7, 9, 8, 10

  7. Arms superset:
    a. barbell curl: 75 x 8, 8; 65 x 9
    b. skull crusher: 75 x 8, 8; 65 x 9

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