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


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