flat bench
45 x15
95 x10
135 x10
185 x8
205 x6
225 x5
275 x4
315 x3
335 x2
355 x1
375 x0- sucked, but I'm only now getting back into flat bench. If improving my technique works here as well as it did on incline bench, I should hit 405 within a month
285 x5, 5, 3, 3, 1, 1, 1
dumbbell side external rotation / reverse flye
15 x3 x12 / 15
just for the rotator cuff/general mobility
dumbbell bench
80 x10
90 x10
100 x11, 6
pullups
+145 x8, 7, 6, 4
dips
bw x3 x5- sucked and my shoulders were fried.
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