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Old 11-11-2018
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Narkissos Narkissos is offline
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16th August

Kneeling single arm pull down:
80 x 12 each
90 x 10 each
110 lbs x 10 reps each

Half kneeling single arm cable row:
3 sets: 110 lbs x 8 reps each side

Half kneeling face pull:
80 x 15 reps
90 x 15 reps
100 x 10 reps

Push ups: 100 reps

Single arm overhead press: 50 lb bell
10 reps each
8 reps each
6 reps each

Smith machine calf raise
135 x 15
225 lbs x 15 reps
225 lbs x 15 reps
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