Week 7

A) Back/shoulders
Weight= 165

Pulldown:  3x10@125
Shoulder press: 3x10@77
Bent row: 3x10@87
Shoulder raise: 3x10@30
Seated row: 3x10@110
Reverse shoulder machine: 3x10@55
Kettle bell swing:
Leg raise:

B) Chest/legs
Weight=

Db Bench:  3x10@50
Squat:  3x10@130
Incl. Db press: 3x10 @45
Deadlift:  3x10 @112
Chest row: 3x10 @95
Cat heave:
myotatic crunch

Opt. Kettle bell swing: 2-3x75

C) arms
Weight=

Barbell bicep curl:  x @ 67
Ez bar skull crushes: x @55
Db hammer curls:  x @30
Tricep pulldown: x@90
1 hand Db curl: x@ 30
Dips: 3x12
Kettlebell swing: none

Opt. Myotic crunch: 3x11