12/3/15

Strength & Hypertrophy
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Bench Press
135 x 10
185 x 5
225 x 8
245 x 5 x 3 sets
245 x 4 x 2 sets
Superset w/
Dumbbell Biceps Curls @ 35-50lbs x 10 x 3 sets
Single-leg Extensions @ 65lbs x 10-15 x 5 sets
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Press
135 x 5
135 x 7 x 3 sets
Superset w/
Bent-Over Rows (Snatch-grip) @ 135lbs x 10 x 4 sets
Dumbbell Biceps Curls @ 35lbs x 10 x 3 sets
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Incline Dumbbell Press @ 50lbs x 10 x 3 sets
Front Dumbbell Raises @ 25lbs x 10 x 3 sets
Lateral Dumbbell Raises @ 25lbs x 10 x 3 sets
Dumbbell Biceps Curls @ 25lbs x 10 x 2 sets
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Seated Cable Rows @ 130-150lbs x 15 x 3 sets
Triceps Cable Pressdowns @ 120-150lbs x 15 x 3 sets
One-arm Triceps Cable Reverse Extension @ 40lbs x 10 x 3 sets