12/28/2016

Wednesday Night

Close Grip Bench Press (Thumb from smooth)
Bar
135x10
155x5
185x2
200x2
200x2
200x2
200x2
200x8

Incline Press
145x10
155x10
155x10

BB Shrugs
135x10
155x10
175x15

Standing DB Press
30x15 2 Sets

JM Press
95x15
105x15

Face Pulls
70x50

12/25/2016

Christmas 2016

Sunday Night

Comp Bench Press
Bar
135x10
155x5
215x2
215x2
215x2
215x2
215x5

Wide Grip Bench Press
145x10
145x10
145x10

DB Rows
40x10
40x10
40x10
40x10

Rope Push-downs
120x15
120x20

Face Pulls
70x50

12/21/2016

Wednesday Night

Slingshot Press
Bar
135x10
155x10
Put on Slingshot
225x2
275x2
255x2
255x2
255x2
225x2
255x7

Dips
x5
x5
x8

Ring Pullups
x8
x8
x8

BB Shrugs
135x20

Rope Push-downs
120x18
120x15

Face Pulls
70x50

12/18/2016

Sunday Night

Comp Bench Press
Bar
135x10
155x5
205x2
205x2
205x2
205x2
205x7

DBBP
60x10
65x10
60x10

DB Incline Rows
35x10
35x10
35x10
35x10

Rope Push-downs
110x15
110x15

Face Pulls
70x50

12/15/2016

Thursday

Band Bench Press
Bar x20
135x10
155x5
Add Dbl Monster Mini Bands
135+ Bands x2
135+ Bands x2
135+ Bands x2
135+ Bands x2
135+ Bands x7

Incline Press
135x10
145x10
145x10

DB Rows
45x10
45x10
45x10
45x10

Rolling Ext
25x15
25x15

12/11/2016

Sunday

Comp Bench Press
Barx20
135x10
155x5
190x2
190x2
190x2
190x2
190x6

Dips
1x5
1x5
1x5

DB Incline Rows
30x10
30x10
30x10
30x10

Rope Pushdowns
100x10
100x10
100x10

Face Pulls
70x50

12/07/2016

Wednesday Night

Incline Press
Bar
95x5
135x2
155x2
155x2
155x2
155x5

DBBP
50x10
50x10

Ring Pull-ups
1x10
3x5