Fri 9-27-13: B5F 9

Continuing the first week of phase 3…

Bare 5 Fit Protocol

PHASE 3

Workout 9: Horizontal Push & Pull

Cable X Pull
3 sets of 15 reps on Keiser: 15,20,25

Incline Bench BB Row
15 reps: 30,50,65
10 reps: 85,95,115,115,135,135

Incline Bench Press
10 reps: 45,95,135,145,155 (8),155 (8)

Seated Dual Cable Row
12 reps: 80,90,90,90

3 supersets of 12 reps each:
Dual Pulley Cable Fly 50lb total weight
Dual Pulley Cable Reverse Fly 20lb total weight

4 supersets of 12 reps:
Cable Preacher Curl 35,40,40,40
Cable Overhead Bar Tricep Extension 55,60,60,60

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