Saturday Session – Back, Chest, Quads

Posted: July 3, 2014 in My Take
Tags: , , , , , , , , ,

Hello All,

Now for this day I will start off with the back exercises. Pendlay Row and DB row. Then go on to the bench, and then the barbell Squat. Here is what the plan will be.

Pendlay Row:
75 x 10 x 2
105 x 10-12 x 4

Dumbell Row:
35 x 8-10
45 x 10 x 4

Bench Press:
45 x 20
75 x 10
95 x 10
115 x 8-10 x 4

Squat:
95 x 6-10 x 2
135 x 10 x 5

Incline DB Press:
25 x 15
35 x 10
45 x 12-15 x 4

Incline Flys:
8-12 x 15 x 4

Decline Push Ups:
3 sets of 20

Hammer Curls:
25 x 12 x 4

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