Training day 06-24-2013

DUMBBELL INCLINE BENCH
Set 1: 45 lbs × 10
Set 2: 20 lbs × 20
Set 3: 85 lbs × 10
Set 4: 30 lbs × 10
Set 5: 105 lbs × 10
Set 6: 40 lbs × 10
Set 7: 105 lbs × 10
Set 8: 40 lbs × 10
Set 9: 105 lbs × 10
Set 10: 40 lbs × 10

Right arm/left arm superset.

HAMMER STRENGTH BENCH
Set 1: 90 lbs × 20
Set 2: 25 lbs × 20
Set 3: 90 lbs × 20
Set 4: 25 lbs × 20
Set 5: 90 lbs × 20
Set 6: 25 lbs × 20

Both arms together.

SIDE LATERALS
Set 1: 20 lbs × 15
Set 2: 10 lbs × 15
Set 3: 20 lbs × 15
Set 4: 10 lbs × 15
Set 5: 20 lbs × 15
Set 6: 10 lbs × 15

Both together as for the next two as well.

LAYING REAR DELT RAISES
Set 1: 20 lbs × 15
Set 2: 10 lbs × 15
Set 3: 20 lbs × 15
Set 4: 10 lbs × 15
Set 5: 20 lbs × 15
Set 6: 10 lbs × 15

DB SHRUGS
Set 1: 110 lbs × 15
Set 2: 40 lbs × 15
Set 3: 110 lbs × 15
Set 4: 40 lbs × 15
Set 5: 110 lbs × 15
Set 6: 40 lbs × 15

DUMBBELL ROWS
Set 1: 120 lbs × 10
Set 2: 40 lbs × 15
Set 3: 120 lbs × 10
Set 4: 40 lbs × 15
Set 5: 120 lbs × 10
Set 6: 40 lbs × 15

One arm at a time, unsupported. Been liking these more this way.

DUMBBELL CURLS
Set 1: 40 lbs × 15
Set 2: 15 lbs × 15
Set 3: 40 lbs × 15
Set 4: 15 lbs × 15
Set 5: 40 lbs × 15
Set 6: 15 lbs × 15

ROPE PRESSDOWNS
Set 1: 110 lbs × 20
Set 2: 110 lbs × 20
Set 3: 110 lbs × 20