| Cell contents = Weight in Pounds x Reps. | |||
| Flat Bench | |||
| Sets 1 to 3 | 180x10 | 180x10 | 180x8 |
| Sets 4 to 6 | 180x8 | 180x5 | 180x6 |
| Sets 7 to 9 | 180x5 | 180x5 | 180x4 |
| Cell contents = Weight in Pounds x Reps. | |||
| Incline Bench | |||
| Sets 1 to 3 | 90x11 | 100x10 | 100x9 |
| Sets 4 to 6 | 100x7 | 100x6 | 100x6 |
OK. Forget about the elbow in approach. It's just way too hard on the wrists. Add weight - 100 to 120lbs total, and use a natural, elbows flared grip. Just be sure to keep your shoulders 'down' -- ie: semi-relaxed. If you hunch your shoulders up toward your ears, you'll be pushing from the delts rather than the upper chest.
Safety Pin 3rd from top, with bench pin showing three holes under brace.
| Military | |||
| Sets 1 to 3 | 90x5 | 60x10 | 60x9 |
| Sets 4 to 6 | 60x8 | 60x7 | 60x6 |
| Tricep Extensions | |||
| Sets 1 to 3 | 30x12 | 40x9 | 40x7 |
| Sets 4 to 6 | 40x7 | 40x7 | N/A |
Listening to Shaman's Harvest - Dragonfly
No comments:
Post a Comment