11-16-2012 Workout

Feeling beat up so keeping things light for a couple weeks to get some blood flowing, some hypertrophy and some rest.

Sticking with the same template but all my main lifts for the time being will be done with higher reps.

Accessory work will be supersetted after the main lifts.

LOG CLEAN AND PRESS
Set 1: 90 lbs x 10
Set 2: 140 lbs x 8
Set 3: 140 lbs x 8
Set 4: 140 lbs x 8

1A :BAND SCAPULA RETRACTIONS
Set 1: 200 lbs x 15
Set 2: 200 lbs x 15
Set 3: 200 lbs x 15

1B: SEATED DUMBBELL SHRUGS
Set 1: 100 lbs x 15
Set 2: 100 lbs x 15
Set 3: 100 lbs x 15

2A: NEUTRAL GRIP LAT PULLDOWNS
Set 1: 150 lbs x 12
Set 2: 150 lbs x 12
Set 3: 150 lbs x 12

2B: GLUTE HAM SITUPS
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps

3A: INCLINE DB CURLS
Set 1: 35 lbs x 12
Set 2: 35 lbs x 12
Set 3: 35 lbs x 12

3B: DUMBBELL EXTENSIONS
Set 1: 35 lbs x 12
Set 2: 35 lbs x 12
Set 3: 35 lbs x 12

-----

Buy the Ashman Strength Ebook here


Join the Ashman Strength Facebook Page.


Be a part of the pretty awesome Pump,
Dump, and Hump
Facebook group run by myself and my wife, Sarah. We talk about fitness, health, the gut biome, and sexuality.


Ashman Strength is located at City Gym KC at 7416 Wornall Road in KCMO.


Reach me through the contact page.

Comment