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

-----

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