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Old 08-29-2009, 04:33 PM   #264 (permalink)
-GSP-
Flyweight
 
Join Date: Dec 2006
Posts: 481
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Saturday, August 29th, 2009

Chest & Triceps

Chest

1. bench press
135 / 5
185 / 5
200 / 4
215 / 2

2. db press
60 / 8
75 / 8
90 / 1
80 / 4

3. db flys
30 / 15
40 / 12
45 / 10

Triceps

1. superset A1 & A2

A1) straight bar pressdowns (single pulley)
27.5 / 15
32.5 / 15
37.5 / 10
42.5 / 12

A2) reverse straight bar pressdowns (single pulley)
27.5 / 10
32.5 / 10
37.5 / 8
42.5 / 5

2. rope pressdowns (single pulley)
22.5 / 15
32.5 / 12
42.5 / 8
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