Fri 10-25-13: B5F 9

Workout 9: Horizontal Push & Pull

Incline Bench BB Row
15 reps: 45,65
10 reps: 115,135,145,145

Incline Bench Press
10 reps: 105,155,
5 reps: 175,175,175

Dual Cable Row
12 reps: 100,100,100,100

2 supersets of:
Dual Pulley Cable Fly 12 reps @ 60 total weight
Dual Pulley Cable Reverse Fly 12 reps @ 25 total weight

3 supersets of:
Cable Preacher Curl 12 reps @ 45lbs
Close Grip EZ Bar Press 12 reps @ 120 lbs

Advertisements

Mon 10-7-13: B5F 9

Workout 9: Horizontal Push & Pull

Incline Bench BB Row
15 reps: 45,65,85
10 reps: 95,115,125,135,135

Incline Bench Press
10 reps: 95,135,155,165 (9),165 (8)

Seated Dual Cable Row
12 reps: 90,100,100,100

3 supersets of:
Dual Pulley Cable Fly 12 reps @ 55lb total weight
Dual Pulley Cable Reverse Fly 10 reps @ 25lb total weight

3 supersets of 12 reps:
Cable Preacher Curl 45
Close Grip EZ Bar Press 110

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