11/26/15

Strength & Hypertrophy
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Press
45 x 10
95 x 10
115 x 8
135 x 5 x 2
135 x 7 x 3
Superset w/
Bent-Over Rows (Snatch-grip) @ 135lbs x 10 x 5 sets
Dumbbell Biceps Curls @ 30lbs x 10 x 5 sets
Concentration Curls @ 30lbs x 6 x 3 sets
Single-leg Extensions @ 120lbs x 10-15 x 5 sets
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Incline Dumbbell Press @ 45lbs x 10 x 5 sets
Front Dumbbell Raises @ 20lbs x 10 x 5 sets
Lateral Dumbbell Raises @ 20lbs x 10 x 5 sets
Dumbbell Shrugs @ 80lbs x 10-15 x 5 sets
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Seated Rows @ 120lbs x 15 x 4 sets
Triceps Cable Pressdowns @ 110lbs x 15 x 4 sets
One-arm Reverse Triceps Cable Extensions @ 40lbs x 6-8 x 4 sets