07-18-2012 Workout

DUMBBELL BENCH
Set 1: 40 lbs x 13
Set 2: 80 lbs x 10
Set 3: 120 lbs x 10
Set 4: 120 lbs x 10
Set 5: 120 lbs x 10

PUSHUPS W HEAVY BAND RESISTANCE
Set 1: 14 reps
Set 2: 12 reps
Set 3: 10 reps

DUMBBELL ROWS
Set 1: 85 lbs x 10
Set 2: 150 lbs x 8
Set 3: 150 lbs x 8
Set 4: 150 lbs x 8

WIDE GRIP PULLDOWNS
Set 1: 150 lbs x 10
Set 2: 170 lbs x 10
Set 3: 170 lbs x 8

45 DEGREE BACK EXTENSION
Set 1: 45 lbs x 10
Set 2: 45 lbs x 10
Set 3: 45 lbs x 10

SHRUGS
Set 1: 315 lbs x 10
Set 2: 405 lbs x 10
Set 3: 405 lbs x 10

BARBELL ROLLOUT
Set 1: 135 lbs x 8
Set 2: 135 lbs x 8
Set 3: 135 lbs x 8

All sets were :90 seconds rest between. Entire workout done in one hour. Good pace, good session.

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