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i had to lift at my school for a grade, its limited to equipment, but its all old school shit, which i like. actually one of the best work outs ive had in months
pullups
10, 10, 10, 8, 7, 5, 5
close grip pull down
50x10, 100x10, 120x8, 150x8
t bar row
25x12, 50x10, 75x10, 100x10
shrugs
135x15, 225 - 3x12
rear delt raise - did them a diff way today, i layed on a flat bench on my side holding on to the bench with a db in my other hand, and raised it up. ive seen arnold do this in a pic before but never tried it untill now. it was the best reardelt exercise/pump ive ever got, so much more range of motion, i liked it alot.
only used 15 pounds for 3x10, and that was alot
bb curls
barx12, 65x10, 85x8, 105x5, 125x5, 135x3, 155x3
hammer curls
35,45,55 x8
1 arm preacher machine
20 - 2x10
reverse curls
45, 65, 85 x10
all took about and hour in 15 mins.. good pump, kept heart rate up by taking 30-45 sec breaks, 1-1.5 mins on the back movements
pullups
10, 10, 10, 8, 7, 5, 5
close grip pull down
50x10, 100x10, 120x8, 150x8
t bar row
25x12, 50x10, 75x10, 100x10
shrugs
135x15, 225 - 3x12
rear delt raise - did them a diff way today, i layed on a flat bench on my side holding on to the bench with a db in my other hand, and raised it up. ive seen arnold do this in a pic before but never tried it untill now. it was the best reardelt exercise/pump ive ever got, so much more range of motion, i liked it alot.
only used 15 pounds for 3x10, and that was alot
bb curls
barx12, 65x10, 85x8, 105x5, 125x5, 135x3, 155x3
hammer curls
35,45,55 x8
1 arm preacher machine
20 - 2x10
reverse curls
45, 65, 85 x10
all took about and hour in 15 mins.. good pump, kept heart rate up by taking 30-45 sec breaks, 1-1.5 mins on the back movements
