TD04

This lifting cycle does a good job of rotating body-part emphasis. For example the first day of upper-body hits chest+triceps+back but has an emphasis on chest, the second day has a greater emphasis on triceps, and so on.

close-grip bench: 135×6, 155×6, 175×10
dumbbell extension: 45×8, 55×12
rope pressdown: 10×15
diamond pushups (negatives): 5x5sec
diamond pushups: 8
cable crossover: 5×15
wide-grip lat pulldown: 8×6, 11×6, 14×6
one-arm dumbbell press: 40×10 | 30×10 | 20×10 (strip set)
side raise: 25×10 | 20×10 (strip set)
bentover dumbbell raise: 25×10
front plate raise: 35×20

June 19, 2009 | Filed Under lifting | Comments Off