FRIDAY |
Day #2 back/chest |
sets |
reps |
WT |
notes |
ss |
weight assisted wide grip pullups |
5 |
15,15,15,12,10 |
50,50,50,60,40 |
lat |
|
BENCH PRESS |
5 |
10,8,8,6,4 |
125,135,135,140,150 |
strip last set |
|
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|
|
|
ss |
iso lateral press |
4 |
10,8,8,6 |
110,115,115,125 |
strip last set |
|
close grip chins |
4 |
12 |
bw |
lower lat |
|
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|
|
|
flyes |
4 |
10,8,8,6 |
20, 22.5,22.5, 25 |
|
|
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|
|
|
Linde mineT bar rows |
4 |
15,10,8,8 |
100,110,115,115 |
thicken middle and outer back |
|
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|
|
|
cable cross overs |
4 |
12 |
25 |
upper pecs |
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Wide grip BEnt Over Rows |
4 |
10 |
115,115,115,115 |
thicken upper back |
|
|
|
|
|
|
ss |
seated cable rows - wide grip |
3 |
10 |
120 |
outerback |
|
DB straight arm pull overs |
3 |
12 |
50 |
lat/serratus |
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bldl - power day |
5 |
10,6,4,2,1 |
185, 225,275, 315, 335 |
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