Training days 12-21-2013 and 12-22-2013

Saturday:

Close Grip Bench
135 x 15
185 x 10
245 x 3 x 10

DB Hammer Curl
35 x 10
45 x 4 x 10

Incline DB Extension
25 x 3 x 20

Seated Incline DB Curl
25 x 3 x 15

Seated Tricep Pushdown
210 x 10
270 x 3 x 12
170 x 10

Drop set to 170

Sunday:

SSB 3ct Pause Squat
170 x 2 x 3
260 x 2
310 x 11 x 2

45s rest between working sets

Leg Extension
120 x 5 x 12

DB Leg Curl
50 x 4 x 10

Heavy Band Leg Curls
100 total reps

Hack Squat Calf Raises
90 x 4 x 15

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Check out the SECOND AND BRAND NEW Ashman Strength System e-book.


Join the Ashman Strength Facebook Page.


Check out Pump, Dump, and Hump; a fitness group based around health, lifting, and sexuality run by my wife and myself.


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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