Wednesday 1-4-12
DeFranco Amp'd upper warm-up
A1. Bench press w/mini bands doubled on bar (40 lbs tension @ bottom and 100 @ top):
Close grip 163x3x3 sets
Medium grip 170x3x3 sets
Wide grip 175x3x3 sets
A2. Lat pull downs change grip each set 4x10/100-130 then Pull-ups, neutral grip (close and wide) 5 sets of 4 reps, then Pull-a-parts 5x10
*So I ended up with 14 sets pushing and 14 sets pulling counting all the bench warm-ups.
B1. Incline DB triceps extensions w/mini band around back 3x12/30, 40, 45
B2. Chest supported rows-wide grip-pulling all the way to the top: 3x8/90, 115, 135
C1. Hammer curls 3x8/40
C2. Band triceps pushdowns 3x20 (mini band)
Stay strong,
Ed T.
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