Sunday, 6 April 2014

06 Apr 14: MD Wk 1 Chest & Shoulders

1100 Platinum
Chest 10-12 sets
A Flat DB twist press (w/squeeze at top) 20sx3x10
B Inc Smith press 20x25, 30x20, 40x12, (drop) 60x10, 40xF, 20xF (constant tension - to chest, no lockout)
C LF Machine press + stretch push-up superset 40.9x3x10+10
Shoulders 6-8 sets
D Heavy lateral partials 20sx25, 17.5sx30, 15sx35,30
E Rev cable flye 1sx3x30
F Face down rear delt destroyer 12.5s-7.5s-5s x 60-30-10

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