Thursday- March 19, 2009

Bench Press:

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Chest Flys)

Standing Should Presses:

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Rear Delt Dumbells)

Standing Straight Arm Press downs:

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 

Dumbell Rows:

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Cable Rows)

Tricep Pulldowns w/ Rope:

1 x 15

1 x 12

1 x 10

1 x 8 

1 x 15 (Superset w/ Tricep dumbell kickbacks)

Concentration Curls:

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Barbell curls)

Shoulder Shrugs:

1 x 15

1 x 12

1 x 10

1 x 12

1 x 15