Thursday, April 17, 2014

Back & Shoulders & Arms

Peck deck rear delt lateral / peck deck flys
3x30lbsx12 / 3x50lbsx12

Nice warm up!

EZ Curl Row / BB Incline Chest Press
55lbs x 15 / 40lbs x 12
60lbs x 12 / 40lbs x 12
60lbs x 12 / 40lbs x 12
60lbs x 12 / 40x12

50lbs band assisted pullup/X band walk
4x8/4x20@each
Focused on pulling from lats

One Arm DB Row
4x20lbsx12@each
Focused on pulling from lats

Seated DB Arnold Press (weight each arm)
15lbs x 12- paused aft 10
15lbs x 10
15lbs x 10- left arm almost gave out!

BB Close Grip Triceps bench Press
3x 45lbs x 12

Standing dB Lateral delt raise/ DB Curls SS
3x8lbs x/3x8lbs x
Arms super pumped!

Standing DB Front Delt Raise / standing DB Hammer Curl SS
3x8lbs x 12/ 3x8lbs x 12
Biceps burnout!

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