24-NOV-10


Bench Press - Warmup

135 x 6
185 x 6
225 x 6
250 x 6

Paused Bench Press (pausing 5 sec on first rep and working down to 1 sec on last)

275 x 5
295 x 5

3 Board Close Grip

385 x 5
410 x 4
430 x 3  PR

4 Board Close Grip

405 x 5
430 x 3

Decline Bench Press - Close Grip

315 x 5
345 x 5
370 x 5  PR

Rope Pushdowns  2 x 20-30s
Med Grip Pulldowns  4 x 10s
DB Shrugs  4 x 10s
Hammer Curls  2 x 15-20s

Foam rolled lower back for arch