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basily
Level

Join date: Aug 2011
Posts: 662

Super set:
Peck deck - 90x25, 130, 145x20, 160x12x2
Reverse peck fly - 70x20x5

Upright cable row (shoulder) - 45x12x4

HS seated shoulder press (WPS) - 45x15, 70, 80x8, 90x5x5; last set drop @ 55, 35xAMRAP squeezing reps
DB lateral - 10xAMRAPx5

HS low row ( WPS) - 55x20, 80x15, 110x6x6; last set drop @ 65xAMRAP squeezing reps
Incline DB press - 50x25, 65x15, 80, 90x4x4
Incline DB fly - 35x15x2, 40x12x2, 50x8

Medium width pull down (TUT) - 135x15, 180x10x4; last set drop @ 120, 90xAMRAP squeezing reps
Decline CG bench (pause 1/2 inch from chest) - 145x5, 190x5x4, 155xAMRAP
NG pull down - 120, 150x15, 165x8x4
Cable lateral - 12.5x12x4
Ez tricep push down - 105xAMRAPx3
Reverse cable curl - 60x20, 75xAMRAPx3
Standing calf raises - 120xAMRAPx2, 140, 160xAMRAP

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basily
Level

Join date: Aug 2011
Posts: 662

Lying leg curl - 45, 60, 75, 90x12x4
Seated leg extension - 50, 60, 75x12x4
Lying leg press (noBase/wide) - base, 100, 190, 280x30, 380x25, 470x5x3
Sumo DL - 135, 225, 315, 405x3, 410x6x3, 410x8
Sumo DL (pause @ lift below knee ) - 365x3x4

DB SL - 45, 65, 85x10, 100x6x4
Medium width pull down - 115x12, 130x15x2, 145x12x2; last set drop @ 100xAMRAP squeezing reps
HS MTS supinated row (WPS) - 4holex15, 6holex15, 8holex10x3; last set drop @ 5holexAMRAP squeezing reps
Back squat (high/narrow stance/TUT) - 135x15x2
Supinated pull down -
Seated leg curl - 70x20, 100, 115, 120, 125x12
NG cable row (forward lean/kg) - 27.5x15, 35x12x2
Seated calf raises 70x21sx3
Standing calf raises - 95, 115xAMRAPx3 squeezing reps

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