Routine A - Rotation 1 - Chest & Bis / Back & Hams

1-30-2009

Incline DB Press
warms x 2
8 x 80
8 x 85
8 x 90

Bench
warms x 2
10, 8 x 140

Chest Dips
10, 8. 8

Barbell Curl
warms x 2
5, 5, 5 x 70

Rope Curl
warms x 1
8, 10, 9 x 80


1-31-2009

Wide Pull Downs
warms x 2
8 x 120
8 x 140
4 x 160

Deads
warms x 2
6 x 210
8 x 210
6 x 215
6 x 215

Bench Row
warms x 1
8 x 35
(switched) Hammer Strength Low Row
12 x 45
10 x 55

Straight Arm Pull Downs
12 x 40
10 x 45
10 x 45

Leg Curl
warms x 2
9, 8, 8 x 150