West side for skinny bastards

[Deus ex machina]

פורסם במקור על ידי joker1

08/20/08
repetition upper body
a. Flat db bench press. 3 sets of max. 11-8-8. 44 dumbells.
B. 4 supers of lat "j" pulldowns/scarecrows. 12 reps each.
C. 4 sets of 12 reps of db lateral raises. 12-12-12-12. 17.6 dumbells.
D. 4 supersets of barbell shrug/tricep pushdowns. First superset was 154 barbell, the rest with 176. 15-10-10-10(while doing the first set i thought i needed to do 15 reps, then realized that i need to do 10s)/ 15-15-15-15.

08/21/08
me lower body.
A. Box squat, 210lbs rm5. 4th rep was accidently a regular squat.
B. Bulgarian split squat, 3 sets. 10,10-10,10-10,10. 22lbs dumbells.
C. Romanian deadlift. 3 sets of 12s. 143lbs barbells.
D. Abdominal circut of: Sprinter situps>v ups> toe touchs>hip thrust, 3 circuts, 20 rep each exercise.

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