2-9-07

Upper Body Assistance

We only had one hour so...

Pete
Pull-ups 3 sets to failure
Tricep Deat AKA Close-Grip Bench Press
1st Set: w/3-boards 135x16 switching immediately to 4-boards x3
2nd Set: 3-boardsx11 plus 4-boards x2
Tricep Push-downs w/rope attachment: 3 Sets to failure
Rear Delt Raises: 2 Sets of 15

Mr D
Pull-ups 3 Sets to failure
Triceps Death: 225x16 plus 4-boards x1
225x9 plus 4-boards x2
Rope Push-downs 3 Sets to failure
Rear Delt Raises 2 Sets of 15

Nick
Pull-ups 3 Sets to failure
Triceps Death: 2 Supersets of 3-board and 4-board CG presses
Rope Push-downs: 3 Sets to failure
Rear Delt Raises 2 Sets of 15

Jr
Pull-ups 3 Sets to failure
Triceps Death for 2 supersets of 3-board and 4-board CG presses
Rope Push-downs 3 Sets to failure
Rear Delt Raises 2 Sets of 15

David
BB Routine
Biceps, Triceps and Forearms

We got alot in in a very short time, hitting all
the major upper-body areas with compound movements.
Go Lancers!