Workout:
Dynamic warmup - shoulder stretches, plyo push ups
Barbell bench press: 135lbs x 3sets of 10 reps, 205lbs x 1set of 5reps,
250 x 1set of 3reps, 225lbs x 1 set of 6reps, 205lbs x 1 set of 8 reps,
185lbs 1 set of 10 reps (7explosive, 3 pause reps)
Barbell floor press: 240lbs x 3sets of 5 reps
Heavy machine crunch: 3 sets of 210lbs 5reps - 140lbs 14 reps
Seated machine press - explosive: 240lbs 3sets of 7 reps
Power curls: 135lbs 3 sets of 7 reps
Cybex crunch: 3 sets of 14 alternating diagonals / 7 straight crunches
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