12-20-2012 Workout

Bodybuilding day with some heavyish presses.

PRESS
Set 1: 45 lbs × 10
Set 2: 95 lbs × 5
Set 3: 135 lbs × 2
Set 4: 155 lbs × 2
Set 5: 185 lbs × 2
Set 6: 205 lbs × 2
Set 7: 205 lbs × 2
Set 8: 205 lbs × 2
Set 9: 225 lbs × 2
Set 10: 135 lbs × 12

BAND RESISTED PUSHUPS
Set 1: 150 lbs × 10
Set 2: 150 lbs × 10
Set 3: 150 lbs × 10

HAMMER STRENGTH ROW
Set 1: 180 lbs × 20
Set 2: 180 lbs × 20
Set 3: 180 lbs × 20

NEUTRAL GRIP LAT PULLDOWNS
Set 1: 130 lbs × 15
Set 2: 130 lbs × 15

FACE PULLS
Set 1: 150 lbs × 12
Set 2: 130 lbs × 15
Set 3: 130 lbs × 15

CABLE CURLS
Set 1: 137 lbs × 15
Set 2: 137 lbs × 12
Set 3: 137 lbs × 10

DUMBBELL EXTENSIONS
Set 1: 30 lbs × 20
Set 2: 30 lbs × 20
Set 3: 30 lbs × 20

No matter how much you love getting stronger, nothing beats the pump.

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To inquire about training, contact us for more information or to set up a call about remote coaching.


If you are local to Kansas City and wish to kickass at my gym, visit us at Kansas City Barbell for the ultimate training experience.

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