Leg Day; Chest, Back, Forearms, Calves

Posted: October 1, 2014 in My Take
Tags: , , , , , , , ,

Hello All,

Squat:
45 x 10
95 x 10
135 x 10
170 x 2
190 x 2
215 x 1 PR @ 168lbs
95 x 10 x 2

Deadlift:
135 x 10
225 x 7,5,5

Good Morning:
45 x 10

Glute Bridge:
30

Plank:
45 seconds x 3

Day 2

Incline DB BP:
25 x 20
40 x 14
50 x 9
55 x 6
45 x 8,8

Cable Row:
70 x 20
90 x 15
110 x 10
120 x 8
100 x 10,13

Flat DB BP:
25 x 20
40 x 15
50 x 10
55 x 6
45 x 10,12

Wide Pull Ups:
8,8,6

Face Pull:
3 sets of 12 @ 15 lbs

Wide Pulldown:
70 x 20
90 x 15
110 x 10
120 x 8
100 x 10,10

Dips:
12,8

Leg Raises:
4 sets of 15

Row Machine: Burnout
25 x 20
35 x 15
25 x 20
10 x 20

Forearm Flexion and Extenion:
20 x 20,15,15

Open Close of hand:
3 sets of 2 minutes

Tomorrow I will work on Shoulders and Biceps

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