Wednesday 2-19-14
Arms
Dips
1-17 body weight
2-11 bw plus 45 lbs
3-4 bw plus 90 lbs
Bb wide grip curls
1-25 45 lbs
2-20 65
3-15 85
4-15 105
5-9 125
6-5 145
7-5 145, 5 125, 7 105, 5 85, 5 65, 7 45
Skull crushers
1-25 75
2-15 125
3-11 175
4-5 195
Alternating db curls
1-25 15
2-15 25
3-15 30
4-10 40
5-7 50
Tri push downs
1-25 110
2-20 150
3-15 190
4-11 200
5-15 200
6-9 200, 8 150, 9 110, 11 80, 12 50, 13 30
Standing one arm cable curls
1-20 20
2-15 30
3-14 40
4-9 50
Tri rope push downs
1-20 60
2-15 80
3-15 110
4-9 130
Db tri kick backs
1-15 15
2-15 20
3-15 25
4-12 30