12-13-2012 Workout

PRESS
Set 1: 45 lbs × 15
Set 2: 95 lbs × 3
Set 3: 135 lbs × 3
Set 4: 155 lbs × 3
Set 5: 185 lbs × 3
Set 6: 225 lbs × 2
Set 7: 245 lbs × 1
Set 8: 265 lbs × 1
Set 9: 185 lbs × 5

BRADFORD PRESS
Set 1: 95 lbs × 20
Set 2: 105 lbs × 20
Set 3: 105 lbs × 20

DB FLOOR PRESS
Set 1: 100 lbs × 10
Set 2: 100 lbs × 10
Set 3: 100 lbs × 10

CHINUPS
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps

HAMMER STRENGTH ROW
Set 1: 210 lbs × 15
Set 2: 210 lbs × 15
Set 3: 210 lbs × 15

KELSO SHRUGS
Set 1: 85 lbs × 12
Set 2: 85 lbs × 12
Set 3: 85 lbs × 12

INCLINE DB CURLS
Set 1: 30 lbs × 12
Set 2: 30 lbs × 12
Set 3: 30 lbs × 12

STANDING CALF RAISES
Set 1: 225 lbs × 12
Set 2: 225 lbs × 12
Set 3: 225 lbs × 12

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