Bench press and seated row. Do one set each back and forth with a short rest between
Bench Press: start with bar, add 5lbs ea side ea time
45lbs (bar) 15 reps
55lbs 12 reps
65lbs 8 reps
75lbs 6 reps
45lbs 20 reps
Seated Row:
50lbs 15 reps
60lbs 12 reps
70lbs 8 reps
80lbs 6 reps
50lbs 20 reps
Lat Pulldown and Shoulder press (up overhead with barbell) Do one set of each with a short rest between
Lat pulldown:
50lbs 15 reps
60lbs 12 reps
70lbs 8 reps
80lbs 6 reps
50lbs 20 reps
Shoulder Press (up overhead with barbell)
30lbs steady, then do 15 reps, 12 reps, 8 reps, 6 reps and 20 reps
Single arm chest press and Single arm row 3 sets of 12 each. Short rest between
Single arm chest press: Lay on back on bench, with one 15lb dumbbell and raise straight up. Elbow stays at 45degree
Single arm row, with one 20lb dumbbell. Focus on pulling through elbow, not shoulder
Single arm straight pulldown and lateral shoulder raise with 5lb plate pinky’s up 3 sets of 12 each
Handle pull down, triceps. 30lbs single arm
Lateral shoulder raise, hold a 5lb plate in each arm, raise straight out to sides. Pinky’s up
Skull crusher and bicep curls 3 sets of 15 each
Skull crusher: lay on bench on back with 20lb barbell over face. Elbows bent, raise up keeping elbows tight
Bicep curl: 30lb barbell, simply do bicep curls. Flex at top
Assisted pullup and dips 140lbs (on knees)
3 sets of 5 each. Pull ups, then dips.
healthytyra 