ALPHA LP - Week 9 Day 2
21/08//17
Giant Set 1
Bentover Rows 87.5 x 10 x 3
Bench 80 x 10 x 3 recorded last set
Russian Twists 10 x 10
Giant Set 2
1 Arm Rows 4 x 12, different things
Pin Press on chest above chest, reverse blue band
100 x 3, 105 x 2, 85 x 5, 5
Waiter Walks up to 30’s
Giant Set 3
Incline DB Press up to 35’s x 4 spot on first rep
Nether 1 Arm Row up to 4 plates x 3
Bar Pushdown Stack 3 x 12
Facepulls Stack 3 x 12
Rope Fat Grip Curls Stack 3 x 12
Coan Holds 40 x 3 x 20 secs
Bumper Plate Curls 20 x 2 x 12
Videos
Last set of 10 x 3 Bench, very happy with speed of bar, going to up it to 81.5 next week
