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Posted on 06-21-2015

The volume phase is done. Tome to add some weight, decrease the weights and focus purely on the bench. Next week the RageX makes an appearance.....

Tuesday:

Cross Fit

24 min: (Every minute on the minute for 24 minutes)

30 Single Jump Rope, 8 Pull-Ups

7 Burpee Box Jump

12 Push Press

Thursday:

Back/biceps

Pulldowns: 140X10, 160X8, 180X6, 200X5, 220X5X2

Reverse Pull Down: 160X5, 180X5, 200X5

DB Row: 90X8, 95X5, 100X5

Seated Cable Row: 160X8, 180X6, 200X5

Barbell Curls: 50x10, 60x10, 70x8, 80x8

DB Curls: 30X10X3

Sunday:

Bench

Flat raw: barX10, 135X10X2, 185X8, 225X5, 275X3, 315X3, 335X2, 345X2

Titan Ram: 365X2, 405X2

Floor Press: 225X5, 275X5, 315X5

Pec Dec: 160X10X3

Machine Dips: 3X10

Pushdowns: 70X10, 80X10, 100X8

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THIS ---->https://drbenchcom.chiromatrixbase.com/blog/b_51338_stepping_it_up_this_week.html

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