mbw3d3

chins: 3,2
barbell row: 135×6 (two sets), [175x10, 135x10] (strip set)
close-grip pulldown: 10×6, [12x10, 10x10] (strip set)
close-grip cable row: 9×5, [14x9, 12x10] (strip set)
dumbbell bench: 70×6, 80×6, 90×12
dumbbell front press: 50×12
overhead triceps extension: 50×12
single-arm side raise: 20×10
front plate raise: 45×15

July 24, 2009 | Filed Under lifting | Comments Off