Sets Reps
Monday:
Pullups(Wide) Warmup
Wide-Grip Pulldown 4 6,10,12,15
Bent-Over BB Row 4 10,10,12,12
Close Grip Pulldown 3 8,10,10
superset
Wide Grip Pull-Up 3 to failure
Cable Curl 3 10,10,12
DB Preacher Curl 4 6,10,12,15
Alternating DB Curl 5 10,12,12,15,20
Barbell(21's) 4 21
Tuesday:
Smith Incline Bench 5 6,6,8,10,12
BB Bench Press 5 8,8,10,10,12
DB Decline Flye 4 8,8,10,10
Upright Cable Crossover 4 8,8,10,10
Weighted Dips 3 8,10,12
Straight Bar Pressdown 3 8,10,12
Seated Overhead DB Ext 4 8,8,10,10
Rope Pressdown 3 8,10,12
Weighted Bench Dip 4 12,12,15,15 |
