Week 5

A) Back/shoulders
Weight= 165.5

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

B) Chest/legs
Weight=

Bench:  3x10@110
Squat:  3x10@120
Incl. Db press: 3x10 @42.5
Deadlift:  3x10 @103
Chest row: 3x10 @85
Cat heave:
myotatic crunch

Opt. Kettle bell swing: 2-3x75

C) arms
Weight= 165

Barbell bicep curl: 1x10, 2x7@ 67
Ez bar skull crushes: 3x9@55
Db hammer curls: 3x10@25
Tricep pulldown: 3x12@80
1 hand Db curl: 2x10, 1x6@ 25
Dips: 3x12
Kettlebell swing: none

Opt. Myotic crunch: 3x9
Reverse crunch: 1x9, 1x3