Friday, December 5, 2008

ME upper day

Dynamic warmup
Bench press 2 warmup sets followed by 4sets of 4
Incline press 4sets of 3
Pec Deck flys 4x8

Dips 4x8
Tricep pushdowns 4x8
reverse pulldowns 4x8

wide grip/close grip pulldowns 6sets of 8 alternating grip each set
low cable rows 4x8
shrugs 4x6 heavy
neck work on machine each direction 3x10
Back extentions 4x10

Viking press 5x5

Decline Abs 4x20

Felt decent on my first max effort day but still light weight really.

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