Post by jack on Dec 14, 2003 14:02:58 GMT -6
Reverse band bench press(close grip,green bands,3 rep max)--1x10x135,1x8x185,1x6x225,1x4x250; 1x3x275,300,310,320,330,340; 1x2x350.
Flat DB extensions--3x20x50;
Tri pushdowns(extra wide grip)--1x3x90,100,110(tried 120 but couldn't get it with this grip),2x10x90;
BB row--1x10x135,155,175,185,195,195,195;
Face pulls(tri-rope)--3x15x80;
DB side raise--3x10x30.
I'll try the reverse bands next week and in two more weeks we'll see if these simulate the shirt work. The goal is 350 and it just might happen for a one rep max.
Flat DB extensions--3x20x50;
Tri pushdowns(extra wide grip)--1x3x90,100,110(tried 120 but couldn't get it with this grip),2x10x90;
BB row--1x10x135,155,175,185,195,195,195;
Face pulls(tri-rope)--3x15x80;
DB side raise--3x10x30.
I'll try the reverse bands next week and in two more weeks we'll see if these simulate the shirt work. The goal is 350 and it just might happen for a one rep max.
And so my week begins.