Tuesday, April 12, 2016

You're A Body Builder

Burn Machine, universal barbell (neat contraption. I'll post about it below):
The machine weighs 22lbs
Curl, press, down x30
Punch x10
Standing O.H. tricep ext. X10
BENCH:
Bar x5 / x5 4/1
45lb row x5 (slow)
Bar x20, switching grip widths every 5
45lb rows x10 quick
65lb x10 / rows x5
85lb x10 / rows x10
85lb x10 /rows x5
90lb x9
90lb x10 (light assistance) / rows x10
85lb x8 (light assistance) / rows x5
85lb x9 (wider grip) / rows x10
65lb x10 / rows x10
Bar x30 / [rows x10] 3x 
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35lb DB flat  bench x5
25lb Incline x8
20lb Incline x10
15lb Incline x10
10lb Incline x10
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Seated DB work:
[50lb shrugs x10 / 10lb side raises  x10] 3x 
[10lb front raises / 5lb raise and squeeze] 3x 
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Bench dips, feet on 12lb medicine ball x12, x6, x3
Orange band bent over pull downs x10, 2x
Red band standing O.H. Tricep pulls x20
Bench dips (no ball) x12, x6, x3
10lb DB kickbacks x10
10lb DB cross body Tri. Ext x10 ea
10lb DB dbl O.H. Tri ext x10
Barbell curls (full extension) x25
20lb alternating DB curls x50 ea arm
20lb cross body hammer curls x15 ea.
20lb bicep curl (holding one DB with both hands) against bench x15
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Overall a good night, good pump. I'll make a different post on that universal barbell. Right now, my battery in my phone needs to be charged!
Addendum : I was just informed that some of those 85lb benches were 95lb.  Haha...I'm not sure which ones or how many. I told you all, I just show up, lift what's on the bar and go home, hopefully still fully functional. 

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