Re: Pumping Iron with Zemekone and Icehog3 II
my week so far.
Monday - chest day - 1.5 mile run
dumbbell bench press 60x10, 80x10, 80x10
dumbbell incline bench press 60x10, 60x10, 60x10
dumbbell fly 40x10, 40x10, 40x10
barbell bench press 155x10, 125x6, 125x4
barbell incline bench press 65x10, 65x10, 65x10
machine fly 125x10, 125x10, 125x7
Tuesday - arms - 3.2 mile run
barbell curl 60x10x3
dumbbell incline curl 60x10x3
dumbbell alternate curl 50x10x3
bicep curl machine 95x10, 110x10x2
bicep curl machine reverse grip 65x10x3
Wide grip barbell curl 50x10x3
dumbbell palms down wrist curl 30x10x3
dumbbell palms up wrist curl 40x10x2, 40x20
Today - triceps - run this evening.
Dip - 10x2, 8x1
cable rope biceps pushdown - 70x10, 60x10x3
skull crusher - 50x10x3
machine triceps extension - 65x10x3
dip machine - 145x10x3
cable standing triceps extension - 50x10x3
bench dip - 10x3
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