Fit Is The New Black

makethemenvyyou:

2:00 Minutes Rest Between Sets (weight X reps):

Wide Grip Barbell Bench Press:

135x12, 185x10, 225x5, 225x5, 225x4, 225x3

Incline Dumbbell Press:

70’sX10, 75’sX10, 75’sX8, 75’sX6

Smith Behind Neck Press:

135x10, 155x8, 155x8, 155x8

Arnold Dumbbell Press:

50’sX6, 45’sX8, 45’sX8, 45’sX8

Alternating Deltoid Raise:

15’sX10, 15’sX10, 15’sX10, 15’sX10

Superset:

     Reverse Delt Fly:

     80x10, 90x10, 100x10, 100x10

     Pec Deck Fly:

     120x10, 140x10, 160x10, 160x10

makethemenvyyou:

Warm Up: Stretching 15 Minutes

Reverse Grip Barbell Row (lbs X reps):

135x20, 135x20, 135x20

Wide Grip Lat Pulldown (lbs X reps):

120x20, 120x20, 120x20

Close Grip Seated Cable Row (lbs X reps):

120x20, 120x20, 120x20

Close Grip Front Pulldown (lbs X reps):

100x20, 100x20, 100x20