Week 3

A) Back/shoulders
Weight= 164.5

Pulldown: 2x10@120, 1x8@120
Shoulder press: 2x10@67, 1x8@67
Bent row: 3x10@77
Shoulder raise: 2x10@25, 1x8@25
Reverse shoulder machine: 3x10@50
Kettle bell swing= none
Leg raise: 3x15

B) Chest/legs
Weight= 163.5

Bench: 3x10@100
Squat: 3x10@115
Incl. Db press: 3x10@40
Deadlift: 3x10@97
Chest row: 3x10@80
Cat heave: none

Opt. Kettle bell swing: none

C) arms
Weight= 165

Barbell bicep curl: 1x10, 2x7@ 67
Dips: 3x12
Db hammer : 3x10@ 25
Ez bar skull crushes: 3x10@45
1 hand Db curl: 1x10, 1x8, 1x6@ 25
Tricep pulldown: 3x12@75
Kettlebell swing: 2x75@25

Opt. Myotic crunch: none