11/24 CHEST AND TRI'S B3

SLIGHT INCL BAR PRESS: Smith
Warm Up: 2x40x10,10
Working: 1x80x8, 2x85x8,8

INCL DB:
Warm Up: 1x20x10
Working: 2x40x10,10

FLAT FLY:
Warm Up: 1x12x12
Working: 2x25x12,12

DIPS:
12,12,12,12

ROPE:
Warm Up: 1x35x12
Working: 2x60x12,12

11/23 LEGS B3

SQUATS:
Warm Up: 2x95x10,10
Working: 1x135x10, 2x155x10,10

HACK:
Warm Up: 1x90x10
Working: 2x180x10,10

SISSY:EXTENSIONS:
Working: 3x80x20,20,20

LUNGES:
3x50x12,12,12
**did split squats the lunges are too much for pinaformis

PRESS:
Working: 2x180x20,20

11/20 DELTS AND BI's B2

SIDE LATERALS:
Warm Up: 1x10x01
Working: 3x17.5x8,8,8

HIGH INCL DB PRESS:
Warm Up: 1x17.5x10
Working: 1x35x10, 1x40x10 spot

FLOOR RAISE:
Warm Up: 1x5x10
Working: 2x10x10,10

INCL DB:
Warm Up: 1x17.5x10
Working: 3x25x6,6,6

CABLE CURL: Hi/single arm
Warm Up: 1x20x10
Working: 2x30x10,10

11/19 BACK AND HAMMIES B2

LAT PULLDOWN PALM UP:
Warm Up: 2x50x10,10
Working: 3x100x8,8,8

TBAR ROW:
Warm Up: 1x45x10
Working: 3x80x8,8,8 better form

DB DEADS:
Warm Up: 2x30x10,10
Working: 2x70x10,10

GOOD AM'S:
Working: 1x85x12, 2x95x12,12

GLUTE HAM:
Working: 15,15,15

11/17 CHEST AND TRI B2

SLIGHT INCLINE BAR PRESS: Smith
Warm Up: 2x50x10,10
Working: 1x70x8, 2x80x8,8

INCLINE DB PRESS:
Warm Up: 1x25x10
Working:2x40x10,10

FLAT FLY:
Warm Up: 1x15x12
Working: 2x25x12,12

DIPS:
13,11,11,11

ROPE:
Warm Up: 1x35x12
Working: oops I don't remember

11/16 LEGS B2

SQUAT:
Warm Up: 1x95x10, 1x135x10
Working: 3x155x8,8,8

HACK SQUATS:
Warm Up: 1x90x10
Working: 2x180x10,10

SISSY-EXT:
Warm Up: 1x50x20
Working: 1x95x15, 2x80x17,17

LUNGES: Didn't do them pinaformis bugging me

PRESSES:
Working: 2x180x20,20

11/15 DELTS AND BI's B1

SIDE LATERALS:
Warm Up: 1x10x10
Working: 1x15x8, 2x17.5x8,8

HIGH INCLINE DB PRESS:
Warm Up: 1x17.5x10
Working: 2x35x10,10 spot up

FLOOR RAISE:
Warm Up: 1x5x10
working: 2x8x10,10

INC: DB:
Warm Up: 1x10x01
Working: 1x20x6, 2x25x6,6

CABLE CURL:
Warm Up: 1x20x10
Working: 1x25x10, 1x30x10 single arm cables