Friday 17th July 2009

Chest; Delts

Flat Barbell BenchPress:

Set 1: 135 lbs: 10 reps
Set 2: 135 lbs: 10 reps
Set 3: 185 lbs: 6 reps
Set 4: 225 lbs: 4 reps
Set 5: 225 lbs: 4 reps
Set 6: 245 lbs: 2 reps

30-degree Incline Dumbbell Press:

Set 1: 80 lb dumbbells: 10 reps
Set 2: 90 lb dumbbells: 6 reps
Set 3: 100 lb dumbbells: 5 reps

30-Degree Decline Dumbbell Fly:

Set 1: 50 lb dumbbells: 8 reps
Set 2: 60 lb dumbbells: 6 reps
Set 3: 50 lb dumbbells: 8 reps

Cable Crossovers:

Set 1: 4 plates: 15 reps
Set 2: 4 plates: 15 reps
Set 3: 4 plates: 20 reps

Machine Behind-the-neck Press:

Set 1: 8 plates: 6 reps
Set 2: 9 plates: 6 reps
Set 3: 10 plates: 6 reps

Arnold Press:

Set 1: 50 lb dumbbells: 8 reps
Set 2: 50 lb dumbbells: 6 reps
Set 3: 50 lb dumbbells: 6 reps