07-23-2012 Workout

SWISS BAR BENCH
Set 1: 45 lbs x 10
Set 2: 135 lbs x 8
Set 3: 225 lbs x 8
Set 4: 275 lbs x 6
Set 5: 315 lbs x 6
Set 6: 315 lbs x 6

:90 seconds rest between sets here

DIPS
Set 1: 20 reps
Set 2: 15 reps
Set 3: 12 reps

:60s rest

REVERSE GRIP BENT OVER ROWS
Set 1: 135 lbs x 8
Set 2: 225 lbs x 8
Set 3: 225 lbs x 8
Set 4: 225 lbs x 8

:60s rest between. Paused at top of movement for maximum contraction.

REAR DELT RAISES
Set 1: 25 lbs x 10
Set 2: 25 lbs x 10
Set 3: 25 lbs x 10

GLUTE HAM SITUPS
Set 1: 10 reps
Set 2: 10 reps

:45s rest for both of these

Finished up with treadmill sprint intervals

6 @ 6.0 incline @ 9.0 mph. :30 on :60 off

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