mbw2d2

planks: 2×45 sec
dumbbell overhead extension: 45×10, 60×12
rope extension: 9×10, 11×15
negative close pushup: 5×5 sec
close pushup: 9
machine press: 100×10, 115×10, 130×15
wide grip pulldown: 10×6, 12×6, 14×6
barbell row: 135×10, 165×10
single-arm dumbbell press: [40x10, 30x10, 25x10] (strip set)
single-arm side raise: 20×10, 15×10
bentover dumbbell raise: 20×10
front plate raise: 35×20

July 15, 2009 | Filed Under lifting