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Unread 05-01-2018, 09:03 AM
Aathar Aathar is offline
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Join Date: Jul 2012
Posts: 427
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Today: Upper hypertrophy
Dip, total weight, 230 12, 11, 9
Chinup 10, Wide pulldown 185*12, 165*10 (Lats are never the limiting factor on vertical pulls.)
Seated dumbell overhead press 40 12, 9
One arm cable row 60*4*12 (This is for rhomboids. They feel better already.)
Lateral 20*2*10, 15*12
Tricep pushdown 100*12, 110*12, 120*12
Rear delt raises 12.5*10, 10*2*10
Straight bar curl 70 12, 10 60*8
Machine flye 145*12
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