20 March 2009

Shoulder Pre-Hab (L/R)
-Rotator Cuff Work - 5lbs
-Front/Mid/Rear Delt Work - 5lbs

Tricep/Wrist Warm-Up (L/R)
-Overhead Tricep Extensions - 40lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

Deadlift Warm-Up
-BW Good-Mornings X 20
-Bar Good-Mornings X 20
-BW Squats X 20

Deadlift (Conventional)
-Bar X 20
-135 X 15
-225 X 10
-315 X 5
-425 X 3
-425 X 3
-425 X 3
-425 X 3
-425 X 3

Bent-Over Barbell Row (Wide-Grip/Underhand)
-225 X 8
-225 X 6
-225 X 6

Plate-Loaded Lat Pull-Down (Weight Per Hand)
-135 X 10
-180 X 8
-180 X 8
-45 X Failure

Incline Sit-Ups (Twists)
-50

Swiss Ball Leg-Raises
-25

Goody