Wednesday, August 13, 2014

STRENGTH

CHEST
Incline Press x 15/15/10/10
D Curls Uni/Iso x 10



Flyes x 15/15/10/8/6
Flat Press Machine x 15 DROP (X 2)
Low Cable Flyes x 12/12/12/12 Superset with Pushups x 20

BACK
Pullups x 10 (Till Failure)
Seated Rows or Cable Rows x 15/12/10/8
Calf Press x 20/20/15/15

Low Cable Row x 15/15/10/10
Reverse Flyes x 15/15/10/10

Jacknive Clean/Press x 10 (135-185)
Deadlift/Shrug x 10 (315-405)
Bench Press / Lower Ab Leg Raise 
Pullup/Pushups






Jaclnife


CONDITIONING



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Thomas Murphy, CSCS, Pn1

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