8-29-12
Chest & Shoulders
Warmup:
10 min. treadmill
BBBP
45lb x 20
95lb x 20
95lb x 20
Pushups
3 x 12
Workout: (each set is super setted with the other)
BBBP: 145lb x 12, 145lb x 12, 145lb x 12, 145lb x 12
Wide Grip Lat Pull down (behind head): 100lb x 12, 105lb x 12, 110lb x 12, 115lb x 12
Incline BBBP: 125lb x 12, 125lb x 12, 125lb x 12, 125lb x 12
Wide Grip Lat pull up: 6, 5, 5, 5
Barbell OH Press (behind head): 65lb x 12, 75lb x 12, 85lb x 12, 95lb x 12
Incline DB Flies: 25lb x 12, 25lb x 10, 25lb x 11, 25lb x 12
Bentover DB Rows: 50lb x 12, 60lb x 12, 70lb x 12, 80lb x 8
Behind back BB shrugs (smith machine): 110lb x 15, 130lb x 15, 150lb x 15, 170lb x 15
DB front raise: 15lb x 15, 20lb x 15, 25lb x 15, 30lb x 15
Pushups: 15, 15, 15, 15
Exhausted after this routine, shoulders and back are screaming. RC feels good with the BBBP right now, goal is to keep adding 10lbs each week, hoping it progress's well.....